WOD
 | Thu, Apr 30 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: GRACE on Jan 13, 2026 (1 day ago) |
Home WOD 20200430(Time) Warmup Find something you can hang from: 4 Rounds - Hang from object at 10 secs on/ 5 secs off (scale up as desired, e.g. 30 secs on 15 secs off, etc.). Be sure to keep active body, strive for a hollow position with active shoulders. 4 Rounds - every 30 seconds - 4 reps of 4 Pullups or 4 assisted Pullups, or 4 Pullup Negatives if you cannot find something to hang from then perform 6 rounds of single arm bent over row with a weight (6 reps/arm per round). One round every minute. You can place your non-working hand on a platform for stability. In bent over position, keep your back flat. WOD: - 150 Single Arm Weighted Thrusters every minute on the minute perform 3 Burpees over the weight
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