WOD
 | Sat, Mar 26 2022 |  |
 | 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 20220326 | Home WOD 20220326 |
Barbell Strength 20220326(Check In) 5 Min Cardio Warmup + 10 Up/Downs 3 Rounds - 10 Hip Flexor Knee Raises /side - 30 sec Glute Bridge Hold (on toes for 10 sec) - 10 Staggered-Stance Good Mornings /side Overhead Squat - 3 x 4 @ 60% Snatch + Low Hang Snatch + Overhead Squat 4 x 1+1+1 @ 70% Snatch Pull 3 x 3 @ 70% (do not reset reps from the ground) 4 Rounds - 20 sec Deadlift @ 50-60% - 1:40 Rest Accessory: 3 Rounds - 12-15 Goblet Squats - 15-20 Glute Bridge from Bench
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