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WOD REMINDER – CLASS SCHEDULE FOR “MURPH” IS ON ZENPLANNER: 530a – 7a – 9a – 430p – BBQ! “MUPRH”

STRENGTH / FOUNDATION 15X:40: CLEAN AND JERK WOD 11 ROUNDS (RX+ 13 ROUNDS), 17:00 CAP: 9 PUSH PRESS WALL BALL

STRENGTH / FOUNDATION 16:00: 10-8-6-4-2-4-6 BENCH PRESS 8-10 REVERSE FLY WOD 50-40-30-20-10, 16:00 CAP: LUNGE DUBS X2 / MOD: SINGLES

STRENGTH / FOUNDATION 8X1:30 2 HANG SNATCH + 1 POWER SNATCH WOD 6 ROUNDS, 18:00 CAP: *METERS 5 POWER SNATCH

STRENGTH / FOUNDATION 16:00: 7-7-5-5-3-3-2 BACK SQUAT WOD AMRAP 14:00: 15 KB SWING 53/35 (RX+ 70/44) 12/10 CAL ROW-B.ERG-SKI* 9

STRENGTH / FOUNDATION 10X1:00: ODD) 8 DB STEPUP EVEN) 16 GORILLA ROW BUDDY WOD *TEAMS OF 2 – SPLIT REPS

WOD 35:00 CAP: 10 ROUNDS 9 SQUAT 8 THRUSTER 75/55 7 PULLUP 6 BURPEE 5 PUSHUP BUY-OUT 1 MILE RUN

WOD 36X1:00: 1) 6-8 PRESS OR STRICT HSPU 2) 6-8 STRICT T2B/TTR 3) PLANK (ANY) 4) WALL SIT 5) CARDIO

STRENGTH / FOUNDATION 14:00: 3 ARM BAR L/R 3 THORACIC ROTATION L/R 3 CAT-COW 3 BIRDDOG L/R 3 INCHWORM 15

STRENGTH / FOUNDATION 15:00: 5 DB FLOOR PRESS 10 STRAIGHT BAR CURL 15 LAT PULLDOWN WOD 3 ROUNDS, 20:00 CAP: