WOD
 | Sun, Apr 10 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 (6 days ago) |
Home WOD 20220410(Reps) Warmup: 2 rounds 40 sec alternating Spiderman stretch 20 sec rest 40 sec plank hold 20 sec rest 40 sec single-unders 20 sec rest 40 sec sit-ups 20 sec rest 40 sec air squats WOD: 12 Min AMRAP - 20 Situps - 10 weighted Lunges - 50 lateral Hops - 10 weighted Lunges Stretch: 2 rounds - 30 sec Frog stretch - 30 sec Couch stretch /leg
|
|
|
