email us: | 4278 Alternate 19 South• Palm Harbor, FL • 34683

EMOM then 4 rds of 4’s

Monday, May 24th, 2021


EMOM 12 min:
1 min: 10x Thrusters 95/65
2 min: 5x Strict Pullups
3 min: 10x Pushups


4 RFT:
4 Power Cleans, 205/135
4 Front Squats, 205/135
4 Shoulder to OH, 205/135

2-3 rds:
20x Hollow Rocks
20x Hollow Heal Touches
20x Side Plank Hipe Ichs (ea side)
20x Russian Twist


Sign up for MURPH is on the board in the athlete’s corner. CLAIM YOUR SPOT!!! We will be running heats on Memorial Day Monday (in the AM) Let us know if you plan to join and take on a true Hero WOD. Doors will open at 7am for warm up etc. We will be closed the remainder of the day.

Reminder: Please clean up after EVERY class- (Put equip away, spray, mop etc) If everyone pitches in at the end of class it goes much faster! We appreciate it! 

*Please make sure you are on the schedule each day you come to train. Text in any changes you may have throughout the week as needed. Thank you! 

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