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Tuesday, May 14, 2024

now is the time for all good men to come to the aid of their party. I’m done.(that was Sue).

The Age Semi finals are now complete: thank you Coach Josh for an incredible finish - 59th in the WORLD!!! And special thanks to Coach Cass for the help and thank you all for supporting Josh snd I, especially because of all the disruptions!!!

And congratulations to Coach Mike, finishing 67th in the WORLD! You are the epitome of NEVER SAY DIE. (This is Sue again!)

Skill 35 GHD’s/TTB

4x6 OH squats @ 80-85%


6, 9, 12, 15, 12, 9, 6 of

Power Snatches (65/95)

Burpee Box Jumps

EMOM - 3 mule kicks

At the 8 and 9 min mark, do NOT do the mules, instead, do max plank, for every minute- skip the Mule kicks per every min you plank!!!

21 min Time Cap!!!

Xtra Abs

2 rds of-

50 Bicycles

50 Hollow Rocks


2 min plan

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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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