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Sunday, June 19, 2022

HAPPY BIRTHDAY!!! No names but we have 3 in 2 days!!! All ladies!!!

HAPPY FATHERS DAY DADS!!!


WOD

9 - 1 of Thrusters (65/95)

1 - 9 of Plate Sit ups (25/35)

w/ press

then,

2 mins of Bent over Rows (65/95)


THIS IS IT: Definitely not a big Gasser and not a big builder but this one is for steadiness and muscle endurance. Try to use a heavier weight but lighting it if that’s what you need to get a Depot Squat! Happy b-day!!!


AbsBooty

3 Rounds or

27 Bicycles

17 Lunges

Then,

2 Rounds of

26 Jack Knives

19 Dying Bugs

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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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