WOD
 | Sat, Oct 10 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 (7 days ago) |
Barbell Conditioning 20201010(Check In) Warmup Technique - Tall Snatch 3 x 3 (light) Strength - Snatch 1 x 3 @ 75% - Snatch 1 x 2 @ 80% - Snatch 1 x 2 @ 85% - Snatch 3 x 1 @ 90% - Jerk 1 x 3 @ 75% - Jerk 1 x 2 @ 80% - Jerk 1 x 2 @ 85% - Jerk 3 x 1 @ 90% - Pause Front Squat + Front Squat 5 @ 70% Accessory - 3 x 10 Weighted Back Extension - 4 x max Hanging Leg Raise - 3 x max Reverse Crunch
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