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Monday, March 30, 2020

Abs/Booty

3 Rounds of

1 Min Wall Sit

1 Min Flutter Kicks

1 Min Dying Bugs

Rest 1 min

2 mins 6”hold

2 mins legovers w/ crunch n clap

2 mins Air Squats

2 mins Vertical Leaps (Max)


WOD

6 Rounds of:

5 Manmakers (heavy)

30 Mountain Climbers

30 Double Unders

5 Deficit Hand Stand Push ups

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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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