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Wednesday June 8, 2022

THERE WILL NOT BE CLASS ON THURSDAY EVENING. The scheduled workout will be the RINGER RUN 5k, AT PICKERING VALLEY ELEMENTARY SCHOOL AT 7pm.


Lets get Rockin on the 60-DAY CHALLENGE. Can get started up until Saturday and it will run for 60 days. $30 to get involved, newcomers get (pay 1 month) 1 month free!!!


Skill

30 Bicycles

Dead Lifts 3RM


WOD

5 Rounds

1 Tire Flip, Run 1 lap, 1 Tire Flip

10 Back Squats

15 KB Swings

20 High Knees


BOOTY/ABS

100 Duing Bugs

50 Crunches (legs 90)

25 Jack Knives

10 Air Squats w/ :10 sec hold at bottom


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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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