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Thursday, April 4, 2024

Skill

4 min Amrap

4 push ups

4 sit ups

4 wall Balls

Squats

Bent-over Rows

4x6@70%

WOD77

12 min AMRAP

21 Double Unders

6 Power Snatches (65/95)

6 Devil Dogs (35/50)

Then,yu

5 mins of MU Transitions t tee


Xtra core/abs

5 Rds

20 Alternate knees to Elbows

10 Hollow Rocks


Row

2500m Row




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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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