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Wednesday, August 11, 2021

winners for week 1 in Challenge

Lauren and CASSIE tied! Both get Wawa gift cards!!! Nancy just missed!!


Skill

2 min 6” Hold

Bench presses (box) 3x8, 2x6, 2x4


WOD

Partners

10 min AMRAP

#1 Run 1 lap

#2 KB Swings

switch

8 min AMRAP :30 sec intervals

#1 Plank Hold

#2 Russian Twists w/ KB

SWITCH

6 min AMRAP

#1 3 box jumps

#2 6 Air Squats

Switch


Abs/

3 Rounds of Ab Circle


Cardio

21 min Bike/ Row / both


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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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