WOD
 | Sat, Oct 17 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 (6 days ago) |
Barbell Conditioning 20201017(Check In) Warmup Technique: - Press in Snatch 5-4-3 (ascending weight) Strength: - Power Snatch 1x3@70%, 1x2@80%, 1x2@85%, 3x1@ 90% - Push Press 1x5@70%, 1x5@80%, 1x5@85% (do second set @85% if feeling good) - Snatch Pull 1x3@90%, 1x3@95x, 1x3@100%, 1x3@105%, 1x3@95% Accessory: - 3 x 15 Back Extension - 4 x 30 sec Weighted Plank - 3 x 15/side Standing Plate Twist
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