WOD
 | Wed, May 20 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 20200520(Reps, Rx2, Rx3) Warmup EMOTM (Alternating): 8 Mins (4 Rounds) - 1st Minute: 20 Situps - 2nd Minute: 12 Weighted Overhead Tricep Extensions + 12 Close Stance (narrow hand position) Pushups WOD: 12 Min AMRAP - 60 Meter Single Arm Farmers Carry - 10 Single Arm Russian Swings (per arm) every 30 Meters Russian Swings are Kettlebell Swings up to eye level. For this, use whatever weight you have available. Score = number of swings completed in 12 minutes. Rx = Heavy 50/35 or heavier Rx2 = Moderate 35-50/20-35 Rx3 = Light under 35/20
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