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Sunday, May 14, 2023

Group Warm up

HAPPY MOTHER's DAY !!!

WOD

7 min AMRAP

3 OH Squats (55/75)

5 Push Ups

7 Hanging Knee ups

2 min rest

6 min AMRAP

5 OH Squats (45/65)

7 Deficit push ups

3 TOES TO BAR

2 min Rest

5 min AMRAP

7 OH Squats (35/55)

3 Ring Push ups

5 HOLLOW Rocks

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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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