WOD
 | Wed, Apr 15 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 |
 | Happy Birthday: Josh |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (8 days ago) |
Home WOD 20200415(Time, Rx2, Rx3) Warmup 4 Rounds (pick weight/object appropriate for each movement. Adjust reps as needed) 6-10 Weighted Fly (lying on back w/ weight in each hand pressed toward the sky, lower arms out to each side and back up) 10-15 Bench Press Max Rep Pushups Rest 90 secs 10 Bicep Curls 10 Overhead Tricep Extensions WOD: - 800m Run - 16 Weighted Squat Clean Thrusters (weight touches ground on each rep) - 600m Run - 12 Weighted Squat Clean Thrusters - 400m Run - 8 Weighted Squat Clean Thrusters - 200m Run - 4 Weighted Squat Clean Thrusters Rx2 Start at 600m Run Rx3 Cut all distances and reps in half (start w/ 400m run, then 8 squat clean thrusters, etc...)
Planned: Sat,Apr18,2020 Wed,Apr15,2020
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