WOD
 | Sun, May 3 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 (2 days ago) |
Home WOD 20200503(Time) Warmup Core work: 50-40-30-20-10 - Bicycles - Alternating V-ups (right arm to left toe, then left arm to right toe) - Side Plank Hip Raises (do half the reps on each side) - Pulse Ups (lay on back with legs pointed to the sky, pulse up to touch your toes) - Rest 1 minute WOD: - 50 Hollow Rocks - 20 Dumbbell Rows (or weighted object) from a Pushup Position (10 per side) - 40 Hollow Rocks - 20 DB Rows - 30 Hollow Rocks - 20 DB Rows - 20 Hollow Rocks - 20 DB Rows - 10 Hollow Rocks - 20 DB Rows
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