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Monday, Oct. 31, 2022

HAPPY HALLOWEEN!!!

Reminder: no 5:45 and 7pm classes today.


Skill

40 Upper Abs/combo (TTB, GHD, Rocks)

3-rep Max Strict Shoulder Press


WOD

7 Rounds

20 KB Swings (35/53)

10 Goblet Squats

5 Pullups (2 strict)

Run 1 lap

20 min Time Cap

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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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