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Saturday, Dec. 2, 2023

Please take a look at the whiteboard by the bathroom!


ABVENT (day 2)

2 min 6" hold

66 Dying Bugs

2 min 6" hold


WOD

12 mins

Clean n Jerk ladder (:30/:30's)

2 min rest

Switch

12 mins AMRAP

8 Bent Over Rows

8 Deficit Hand Stand Push ups

8 1-arm Rows (each arm w-35-50, m-45-95)




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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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