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Tuesday, March 12, 2024

Party Friday night after the open work out! Bring family, friends, whoever!


Skill

1 4x3 strict pull ups

Muscle up work


WOD

12 mins.

"Cindy"

5 pull ups

10 Def. push ups (25/45's)

15 Air squats

Rest For 2 mins

Then,

8 mins of :30/:30's

Toes to bar

Handstand push ups (1 wall-facing)

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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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