WOD
 | Sun, Apr 17 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 (5 days ago) |
Home WOD 20220417(Time) Warmup: 3 min jog (slow) 20 over/under the fence pushups 1 min run (fast) 5 inchworms w/ 1 push-up/rep (rep 1 = 1 pushup, rep 2 = 2 pushups, etc.) 5 double knee tucks from plank 5 up-downs 5 burpees WOD: 3 Rounds - 150 ft lunge in as few steps as possible - 1 burpee per step taken Stretch: 2 rounds - 30 sec standing quad stretch /side - 30 sec quad foam roll /side
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