WOD
 | Sat, Jan 2 2021 |  |
 | 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 20210102(Check In) Warmup Technique - Strict Press 5-4-3 (ascending weight) - Power Clean 5x3 @ 75% - Overhead Squat 5x2 @ 75% Strength - Deadlift 3x5 @ 70% - Deadlift 5x3 @ 80% - Zercher Carry 3x50ft (work up to 50%) Accessory - 3 x 15 KB Swings - 3 x 30 sec Weighted Plank - 3 x 20 Banded Leg Curls
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