WOD
 | Sat, Oct 3 2020 |  |
 | 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 |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (8 days ago) |
| Barbell Conditioning 20201003 | Other Results |
Barbell Conditioning 20201003(Time) Warmup Technique: - Muscle Snatch 5-4-3 (increasing weight) Strength - Snatch (Heavy Single) - Clean & Jerk (Heavy Single) - Back Squat 5 x 1 @ 90% - Clean Lift-Off 3 x 3 @ 115% No more than 3 failed attempts at the Heavy Single (max) weight. If 3 fails then reduce weight and end on a successful lift. Accessory - 3 x 10 Weighted Back Extension - 4 x max Hanging Leg Raise - 3 x max Situps
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