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Monday March 13, 2023

ATTENTION: please take a look at the previous post. We are running a March madness pool, Get in on the fun and keep track of all of your winnings!


Good luck Rooster in your hip replacement surgery tomorrow! And Joe, we are anxiously awaiting your triumphant return to the box! Coach Mike ... maybe next!


SKILL

40 jack Knives

3x8 Slow motion pull-ups. Jump if necessary


WOD

BUY IN: 10 3-position push ups

Bike 3 mins then:

4 Rounds of

8 Floor Bench Presses @60% 1RM

6 Busters (Back Squat Thrusters) 60%🔝

4 Wall Walks

CASH OUT: 10 3-position push ups


THIS IS IT: chest/Shoulder lactic acid burn!!! if you do not understand or know, you're one rep max you can use the clean as the guide. 3 will start at a time as the others wait and we will have heats every three minutes. Tuesday will b LEG DAY!


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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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