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Thursday, Oct.22, 2020

LETS GET SIGNED UP FOR THE 60-Day Challenge!!!

skill

6 min AMRAP of:

3 Squat Cleans (50%)

6 Monkey Jumps

9 Hollow Rocks

WOD

3 Rounds of:

16 Back Squats (95/135)

32 Double Unders

64 high knees


Booty/ab camp

2 Rounds of

50 Box Step ups w/ 15/25 plat

40 Sit ups w/ plate and press Rx

30 Hip Thrusts w/ plate


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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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