WOD
 | Sat, Apr 17 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 (8 days ago) |
Barbell Strength 20210417(Check In) Warmup 60 sec Kneeling Hamstring Hold / leg 10 Hamstring Extensions / leg 90 sec Wall Ankle Stretch / leg 30 sec Squat Bounce Bench Press - 1 x 8 @ 60% - 1 x 8 @ 70% - 4 x 6 @ 75% Stiff Leg Deficit Deadlift - 1 x 6 @ 70% - 4 x 6 @ 80% Military Press - 1 x 8 @ 70% - 1 x 8 @ 75% - 4 x 6 @ 80% Arm Flow: 5 Rounds - 15 Barbell Curls - 15 Barbell Tricep Extensions - 10 Disc Raises - 5 Chinups - 15 Diamond Pushups
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