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Sunday, Oct. 31, 2021

HAPPY HALLOWEEN!! Make sure you wear a good HALLOWEEN COSTUME.

a couple of Wawa gift cards on the line.


Congratulations to Dave Long Sr for winning the Spartan Race at Citizen’s Bank yesterday, becoming the number one 55+ stadium Spartan racer in the US!






Warm Up:

30 High Knees

Michael Phelps

Reverse wrist stretc

4 min AMRAP

4 push aways

4 Monkeys

4 Sit ups

then,

3 Wall Walks


PARTNER

WOD:

4 Rounds of:

25 Power Cleans (65/95)

*Partner - Plank Hold

25 Kettlebell Swings (35:50)

*partner - Goblet Hole Sit (26/35)

25 Wall Balls (14/20)

*Partner - 6” hold

25 Push Press (65/95)

Partner - Hollow Rock hold

*** work 5 Reps at a time, partner does the hold for all 5 reps!!! If hold breaks, the reps stop. 1 works movement while partner does the hold. Switch. Switch. Switch,

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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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