WOD
 | Tue, Mar 31 2020 |  |
 | Sat, Sep 19, 2020 at 10:30am Nutrition Seminar |
| Sun, Jul 4, 2021 at 10:00am July 4th BBQ WOD |
| Sat, May 21, 2022 at 7:00am Burpee Mile @ McQueen High School |
| Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
Home WOD 20200331(Time, Rx2, Rx3) 5 Min Warmup w/ Jump Rope or Penguin Taps (jump and slap hands on thighs to mimic the jump rope rhythm) Run (choose one) - 1 Mile (Rx2) - 2 Miles (Rx) - 3 Miles (Rx+) If you have not been running for a while then take this at a slow pace. Walk parts of it if needed. Otherwise take it a little faster to push yourself. WOD: - 500 Hollow Rocks for Time Rx2 scaled with knees bent Rx3 300 Hollow Rocks (bent knees ok)
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