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Monday, Jan. 8, 2024

Skill

Ring Dips 4x6-8

Ring Rows from wall

3x8


WOD

7 Rounds of-

EMO3M (3 mins to complete)

Bike 500m/Row 250m/ski 230m

8 Power Cleans (75/115)

4 Burpees

Rest remainder of 3 mins

*if less than :30 secs rest, do 6 pc and 4 b's

TRY TO REST BETWEEN MOVEMENTS



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Wednesday, May 28, 2024

Skill 35 GHD’s/TTB/knee ups (50 Jack knives) Thrusters 4x6@75%1RM WOD 21-15-9-3 Power Cleans (95/135) Devil Dogs (35/50) TTB (Toes to Bar)

Tuesday, May 28, 2024

Awesome Murph Day - 27 showed up and Conquered!!! LET’s KEEP IT ROCKIN!!! Skill 3 min AMRAP:2?wall w 3 Wall Ball Squat Cleans 3 Mule Kickst :10 secs ‘unlocked’ Hand Stand Hold 4x6 Romanian Deadlifts @

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