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Sunday, Jan. 28, 2024

LETS GOOO!


Warm up with:

4 min AMRAP OF

3 Wall balls

3 Broad Jumps

3 sprawl Burpees

Then,

The Abstractor


Sunday Jan 28, 2024t

WOD

8 minute AMRAP

4 Box Step ups (35/50)

3 Power Snatches (55/75)

2 Wall Walks

REST 2 mins

2-min Max Pull ups

4 min EMOM

5 Power Snatches (55/75)

4 burpees

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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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