WOD
 | Tue, Apr 7 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 20200407 | Support Your Local Box WOD 1 |
Home WOD 20200407(Time) Warmup Start a clock and accumulate 5 minutes of Handstand Hold. Every minute perform 2 burpees regardless of whether you're in a handstand or not. If you cannot kick to handstand, try performing a wall walk and hold the handstand that way, or put feet on table/box/chair and get in a piked handstand position. WOD: 2 Rounds - 20 KB Sumo Deadlift High Pulls - 20 Double Unders - 20 Single Arm OH Walking Lunges - 20 Double Unders - 20 Alternating KB Snatches - 20 Double Unders - 20 KB Clean & Press - 20 Double Unders - 20 KB Swings - 20 Double Unders May substitute dumbbell or other weighted object
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