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June 8 , 2021 AMRAP 15 10 pull ups 20 alternating DB snatch 50 / 35 50 double unders

June 7 , 2021 10 rounds 3 clean and jerk 155 / 105 6 ring dips 100m run 20 min cap

JUNE 4 , 2021 AMRAP 2 run 100m – buy in then amrap in remaining 2 min … 2 burpees over bar 2 ground to overhead 95 / 65 Rest 2 min AMRAP 3 250 m run – buy in then amrap in remaining 3 min 3 burpees over the bar 3 ground to overhead

June 3 , 2021 EMOM 20 Odd Row 15 / 12 cals Even 3 squat cleans – pick a heavy load that you need to do in singles without failing

June 2 , 2021 16 min amrap 4 HSPU 6 KBS 70 / 53 8 Box jump overs

June 1 , 2021 Deadlift 5 – 5 3 – 3 – 3 1 – 1 – 1 – 1 B. 12 min abs 1 min windshield wipers 1 min hollow hold 1 min situps 1 min rest 3 times through.

WOD 5 – 31 – 21 830 am class only , after the WOD , breakfast burritos will be sold at the gym provided by a POP – up tent by Taco Nick. There will be detailed ways to scale this Workout on the whiteboard. “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run

May 28 , 2021 Monday – Memorial Day Murph , 830 am class only. After the class at 10 am there will be $8 breakfast burritos provided by Nick. ” Honor those that paid the price for our Freedom”. Free Nutritional Zoom Call with LInda from the dunk tank Submit questions to a coach if

May 27 th 2021 Free Nutritional Zoom Call with LInda from the dunk tank Submit questions to a coach if you have a specific question you want answered. June – 2nd – 3 pm – wednesday https://us02web.zoom.us/j/8850971282 Cardio class at 930 this Saturday. 30 – 45 minutes of a fun sweat with friends. Come to

May 26th , 2021 5 Rounds for time 400m run 21 kbs 53 / 35 3 rope climbs 25 min cap