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Tuesday, April 18, 2023

Skill

Abstractor

Sally Up (65/95)


WOD

20 Back Squats (65/95)

20 Burpees

Rest 1 min

15 Back Squats (75/115)

15 Bar Over Burpees

Rest 1 min

10 Back Squats (95/135)

10 Burpee Box Jumps

Rest 1 min

5 Back Squats (115/155)

5 Bar over Burpee Box Jump

Rest 2 mins

Then,

3:00 min. Bench Press max Reps (95/135)


THIS IS IT!

No rest if possible swith


Heavy poundage in Sally Up


A lot of short rests

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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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