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Tuesday, Dec. 6, 2022

Skill

4-count Deficit push ups 4x8

Strict Pull ups 4x8


WOD

6 Rounds of

12 Back loaded Lunges (55/75)

10 Back Squats (55/75)

8 Hanging Twisting Knee ups

6 KB High Pulls (35/


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Wednesday, May 28, 2024

Skill 35 GHD’s/TTB/knee ups (50 Jack knives) Thrusters 4x6@75%1RM WOD 21-15-9-3 Power Cleans (95/135) Devil Dogs (35/50) TTB (Toes to Bar)

Tuesday, May 28, 2024

Awesome Murph Day - 27 showed up and Conquered!!! LET’s KEEP IT ROCKIN!!! Skill 3 min AMRAP:2?wall w 3 Wall Ball Squat Cleans 3 Mule Kickst :10 secs ‘unlocked’ Hand Stand Hold 4x6 Romanian Deadlifts @

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