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Sunday, May 12, 2024

HAPPY MOTHER’s DAY to sll u moms!!!


WOD

8 min EMOM

6 Wall Balls

7 Deficit Push ups

8 Mountain Climbers

Rest 1 min.

8 min AMRAP

8 Back Squats (65/95)

7 Jumping Lunges (R/L=2)

6 Hand Stand Push ups


Xtra Abs

100 Jack knives or V-Ups


Cardio

Bike 10 cals as fast as possibe

Rest a minute!

7 Times (all out)

OR

10 Times (hard but only about 80%)





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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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