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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 Slow mo Trunk Decents (on GHD)




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Wednesday, June 23,

Skill 40 Jack Knives 4x6 1-Arm Rows (heavy) WOD 2X8 min EMOM W/ 2 min rest between EMOM #1 5 Thrusters (55/75) 5 Burpees 2 min rest EMOM #2 5 DB Snatches (35/50) 5 Toes to Bar

Tuesday, June 18, 2024

Skill: 3 mins Ab callouts 3 mins Muscle up practice w/ transitions and rows WOD 20 mins :30/30’s Power Snatches (65/95) Back Squats (65/95) Box step ups w/ Dumbell (35/50) Hand Stand Push ups (1 stric

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