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Wednesday, Feb. 7, 2024

Warm up

3 min Amrap

3 push up

3 Dying bugs

3 Russian Twists


3 min AMRAP

3 Sprawl Burpees

6 cals Bike or Row


Skill

Thrusters 3x8@70% 1Rm


WOD

6 Rds of :30/:30's

1 Round:

Power Cleans (75/115)

Box Jumps (20/24)

Toes To Bar

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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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