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Wed. April 24, 2023

Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!!


Skill.

30 GHDs or TTBs

Power Cleans 4x6@75%


WOD

3 Rounds of:

8 Pulling Complexes (Shrug, hang PC,, Power Clean) (65/95 try to do w/o putting bar down)

Rest 1 min

2:00 mins Assault Bike (cals)

45 Burpees!! (BUT, subtract however many calories you amass on the Assault bike) i.e. pump 40 cals; subtract that from 50=10:?only do 10 Burpees




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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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