WOD
 | Sun, Apr 24 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) |
Home WOD 20220424(Time) Warmup: 30 sec shoulder taps 30 sec mountain climbers 5 weighted strict presses/arm 30 sec double-unders 5 weighted windmills/arm 30 sec double-unders 15 air squats (slow) 30 sec double-unders 5 weighted overhead squats/arm WOD: EMOTM x 10 - 8 weighted overhead lunges Rest 2 mins then - 100 jumping jacks - 100 double knee tucks in plank (score = total time to complete jumping jacks and knee tucks) Stretch: 2 rounds - 30 sec foam roll IT band /side - 30 sec foam roll quads /side
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