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Monday, June 27, 2022

HAPPY BELATED BIRTHDAYS TO 2 of THE 5:30am studs:

Burnsy 6/24/86 Age 36

Sean 6/26/77 Age 45


Skill

Bend Over Rows 3x8

1-Arm Rows 4x5 each arm


BIRTHDAYS

WOD

2 Rounds of

18 Dying Bugs

19Floor Wipers

Then,

6 Rounds of

7 Thrusters (65/95)

7 Pull ups

Then,

45 Floor Presses

LET’s GO!!!


THIS IS IT: Have Fun! Push ur limit on Thruster weight and speed! At the end, drain strength on presses, push ups (try strict) are the modification for the floor bench presses!!!


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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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