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Tuesday, October 18, 2022

HAPPY BIRTHDAYS TO:

STEPH Cogs. 10/18/88 age 34. And

J Legz (Kasitz) 10/18/79 age 43


Skill. 3x8 strict pull ups


BDAY WOD

39 (average age) 1-arm Rows (3 heavy sets)

77 Flutter Kicks

39 Wall Balls

77 Bicycles

39 Front Squats (95/135)

77 Hollow Rocks

39 Sumo Deadlifts (95/135)


THIS IS IT: Birthday WOD W/ a great

Leg strength component (both have great legs)!! Try to do Rx ok



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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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