WOD
 | Sat, Sep 12 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 Strength 20200912(Time) Warmup Skill: - Press in Snatch 5-4-3 (ascending weight) Strength: - Power Snatch 1 x 3 @ 70% - Power Snatch 2 x 3 @ 75% - Power Snatch 2 x 2 @ 80% - Push Press 1 x 5 @ 70% - Push Press 1 x 5 @ 75% - Push Press 1 x 5 @ 80% (do a second set if you're feeling good with this) - Snatch Pull 1 x 3 @ 90% - Snatch Pull 1 x 3 @ 95% - Snatch Pull 1 x 3 @ 100% - Snatch Pull 1 x 3 @ 95% Accessory: - Back Extension 3 x 15 - Weighted Plank 4 x 30 secs - Standing Plate Twist 3 x 15 (per side)
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