WOD
 | Sat, Aug 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: Snatch Max on Jan 5, 2026 (6 days ago) |
Barbell Conditioning 20200808(Check In) Warmup Technique: Muscle Snatch 5-4-3 (ascending weight) Strength: - Work up to heavy Snatch - Work up to heavy Clean & Jerk - 5 Pause Front Squat + Front Squat @ 70% - 3 x 3 Snatch Lift-off @ 115% Accessory - 3 x 10 Weighted Back Extension - 4 x max Hanging Leg Raise - 3 x max Situps
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