WOD
 | Sat, Apr 4 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 (8 days ago) |
Home WOD 20200404(Time) 10 Min Cardio Warmup Core Work (3 rounds) - 20 Sec Side Star Plank (per side) - this is a side plank on your hand with top arm reaching to the sky and top leg lifted - 20 Sec Single Arm Plank - straight arm on hand, not on elbow - 20 Knee Pull Tuck - lay on back, arms overhead, pull knees toward face and arms reach toward outside ankles while coming up onto butt WOD: 10-9-8-7-6-5-4-3-2-1 If you have a Dumbbell use it, otherwise find a small but heavy weight you can use for single arm snatch - DB (or weighted object) Snatch (reps per arm) - Burpees over DB (or object)
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