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Friday

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Reminder: Only 7am and 12pm today, then closed Saturday and Sunday. Have a great holiday!

Max Reps in 5 minutes- 70kg Hang Power Cleans
Rest 3 minutes
Max Reps in 5 minutes- 70kg Floor Wipers
Rest 3 minutes
Max Distance in 5 minutes- 70kg Rack Walk

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May 21, 2022
Sunday, May 22, 2022: Murph Prep

Today’s Murph Prep WOD:

Run 800 Meters

15 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Run 800 Meters 

OR, try 7 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats

August 11, 2022
WOD: Friday, August 12, 2022: Annie & Karen

BENCHMARK WORKOUTSSSSSSS

ANNIE:
50-40-30-20-10:
Double Unders Sub with Plate Hops
Sit Up

Rest 2:00 between Annie & Karen

Karen:
150 WallBalls for Time

August 12, 2022
WOD: Saturday, August 12, 2022: Partners!

AMRAP 36:00
500/400M Row
200 M Run
50 Sumo Deadlift High Pull (75/55)(65/45)
500/400M Row
200 M Run
50 Back Rack Lunges
500/400M Row
200 M Run
50 Russian KB Swings (32/24)(24/16)
500/400M Row
200 M Run
50 Up Downs

Start here

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