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Monday, Feb. 27, 2023

Don't forget to submit your Open scores by 8pm tonight!


Skill

30 GHD's (35 TTB's)

OH Squats 3x8@60%

WOD

10 min AMRAP

8 Power Snatches (55/75)

8 Bent Over Rows

8 Floor Bench w/ 6" Hold

Rest 2 mins

4 min AMRAP

4 20" Box Step ups w/ OH Plate (10/15)

4 Box Push ups (feet on 20" box)

4 DB Snatches (35/50)


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Sunday, May 26, 2024

MEMORIAL DAY — “MURPH” MONDAY 8:30 and 10am WOD 21*15*9*3* of- Power Snatches (65/95) Back Squats (65/95) *= 3 Wall Walks Extra Abs/Core: 50 Bicycles 40 GHD’s 30 Alt KTE 20 Sit ups W/ plate (25/35) 10

Sat. May 25, 2024

Memorial Day classes on Monday 5/27 will be at 8:30am and 10am for Murph! WOD 7 min AMRAP 7Thrusters (55/75) 7 cals Assault Bike Rest 1 min 6 min EMOM 6 Bench Press Floor Wipers (75/115) REST 1 min 5

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