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Tuesday, June 27, 2023

Now is the time for all good men to come to the aid of their party.


Skill

3 sets max Dax strict pull-ups w/ 1 min rest after each set

30 GHD's


WOD

"G I JANE"

100 Burpee Pull Ups (Bar should be 6 inches above ur wrist)

Modification: Ring Rows and reg burpees

*PRACTICE DOUBLE UNDERS or rope climb

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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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