WOD
 | Sat, Jul 4 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: Snatch Max on Jan 5, 2026 (7 days ago) |
| Barbell Conditioning 20200704 | Crossover Symmetry Day 15 | Snatch Max |
Barbell Conditioning 20200704(Check In) Warmup Technique - Muscle Snatch 5-4-3 (ascending weight) Strength - Snatch (work to heavy single) - Clean & Jerk (work to heavy single) - 5 x 3 Back Squat @ 80% - 3 x 3 Clean Lift-Off @ 110% Accessory - 3 x 10 Weighted Back Extension - 4 x Max Hanging Leg Raise - 3 x 18 Weighted Situp (hold 10-25# DB behind head, anchor feet down)
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Snatch
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