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Tuesday, May 19, 2020

Abs/Booty

6 Rds

1/2 min Bicycles

1/2 min Alt. Knees to Elbows

1/2 min Curtsy Lunges

1/2 min Duck Walk

1/2 Min Hollow Rocks


WOD

24 Min AMRAP

Run 1 lap

2 Thrusters (65/95)

1 Wall Walk

Run 1 lap

3 Thrusters

2 Wall Walks

Run 1 Lap

4 Thrusters

3 Wall Walks

Run 1 lap

5 Thrusters

4 Wall Walks

Run, 6, 5

Run 7,6, etc


*MODIFIED EQUIP AND MOVEMENTS*

WOD

8 Rounds Run/bike/Row/cardio - 1 Min to start every round

8 Air Squats

8 Jumping Lunges

8 Sit ups w/ heavy plate (25/45)

  • 16 sit-ups if no plate






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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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