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Sunday, November 15, 2020

AWESOME WEEK “CHALLENGERS”!

Congrats all. Please give to me, text or call me with ur results. Please Either turn in or take a picture of your result logs)


WOD

2 Rounds of

10 hanging knees to Elbows

20 dB shoulder presses (35/50)

30 Back Squats (95/135)

20 pull-ups

10 floor wipers


Booty

3 Rounds of:

2 mins back on wall

1 min Jack knives

2 mins Dying bugs

1 min Hollow Rocks


ROW

1000m

Rest 3 mins

Row 750m

Rest 2 mins

Row 500m

Row 250m











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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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