WOD
 | Fri, May 8 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 20200508(Time) Cardio & Shoulders Warmup 3 Rounds - 10 Deficit Pushups (go as deep as possible) - 15 Rows (either find an object you can pull your body weight against or use weights in a bent over row position) - 20 Sec bottom of squat hold WOD: Every 4 Mins for 4 Rounds - 30 Jump Lunges - 20 Alternating DB Snatches - 10 Burpees over DB - Rest for the remainder of 4 mins Keep track of the time it takes to complete the work in each round Your score is the time it took on your SLOWEST round You may use any weighted object in place of Dumbbell. Record the weight used in the comments
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