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Monday, November 2, 2020

GREAT WEEKEND!!! Hope all of you are kickin butt in the Challenge!! Please report or turn in results for this week as a challenge Monday through Sunday.


Skill

Power Cleans - 5-rep Max


WOD

4 Rounds of

2 Bar Muscleups (4 strict Pullups)

10 HSPU’s

12 Push Presses (75/115)

14 KB Swings (35/53)

16 Double Unders


Booty/AB Camp

4 Min AMRAP

10 Vert Scissors

10 Dying Bugs

10 Jack Knives

rest 1 Min

4 Min AMRAP

10 Air Squats

10 Plate OHS (25/45)

10 Goblet Squats (35/53)

10 TTB


ROWVEMBER

TABATA Row

Row 500m for time

Tabata Row









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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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