WOD
 | Sat, Jul 10 2021 |  |
 | 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 |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
Barbell Strength 20210710(Check In) Cardio Warmup 3 Rounds - 20 Mtn Climbers - 10 Up/Down Dog - 10 Pushups Two Options... 1) Sunday Liftoff Competitors - Spend 30 Mins doing light 'walk thru' of Sunday's movements - no heavier than empty barbell. Then 60 Mins of Yoga & stretching - led by Coach Emily 2) All Others Military Press - 2 x 6 @ 70% - 4 x 4 @ 80% Power Clean + Push Press - 4 x (1+3) @ 80% Power Snatch - 1 x 3 @ 70% - 1 x 2 @ 75% - 3 x 2 @ 80% Bench Press - 1 x 2 @ 70% - 1 x 2 @ 80% - 4 x 2 @ 90% Finisher: 3 Rounds - 10 Hollow Rocks - 20 Leg Layouts - 30 Sec Plank
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