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Monday, Sept. 25, 2023

Skill

Romanian Deadlifts

4x6 @ 75-80% 1RM


WOD

""Death By"5

5 Power Snatches (55/75)

5 Burpees Pull ups (GI Janes)

16 mins minimum.

Fail - Go to 3

Fail - go to 5 Snatches



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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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