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Tuesday, May 5, 2020

Abs/Booty - 6 mins each of:

:30/:30’s (:30on, :30 off)

Flutter Kicks

Russian Twists

then,

2 mins Wall Sit


WOD

4 Rounds

10 Bar-Over Burpees

8 heavy Clean n Jerks (105/145)

6 OH Squats

4 Bent Over Rows (105/145)

2 Wall Walks

*** 15 min cap

Then,

50 GHD’s

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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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