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Wednesday, Oct. 18,q tty 2023


Happy birthday J. legz (Jon Kasitz 1?0/18/69 age 44!!!!


Skill

Sumo DL High pull

4x6 working sets

(Work way w/ 8's

5 mins MU PRACTICE


WODk

11/Rounds

4 heavy Power Cleans (95/135)

4 HS PUSH UPS (.1 struct each time)

4 Burpee Box Jumps

4 Bent Over Rows (95/135)

Then,

44 KB Swings (35/53)

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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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