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Saturday, May 4, 2024

WOD

Lets get ready for Murph (Memorial Day)

6 Rds

RUN 1 lap

20 Push ups

Run 1 lap

25 Air Squats

Bike/Row 20 cals

30 Dubs 50 singles

24 min time cap


Xtra Abs/Core

50 Dying Bugs

240 meters Farmers carry

50 Dying Bugs


Cardio,

12 mins :30/:30’s



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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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