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Wednesday, Jan. 10, 2023

Skill

Wall-Facing Hand Stand Push Ups

About 4 mins of practice

Shoulder Press

3x8@60% 1RM


WOD

20 min Time Cap

50 cal Row/41 cal Assault Bike

45 Power Cleans (75/115)

40 Toes to Bar

35 Wall Balls

30 Ring Push ups


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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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