WOD
 | Sun, May 8 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 20220508(Reps) Warmup: 2 rounds 10 jumping jacks 8 alternating elbow insteps 6 Cossack squats 4 V-ups 2 dive bombers WOD: 20 min - 5 weighted Bent-Over Rows - 10 Pushups - 15 Air squats - 1 min of 25-ft Shuttle Runs (score = total number of Shuttle Runs completed. 25 ft = 1 rep) Stretch: 3 rounds - 30 sec Couch stretch /side - 30 sec foam roll Lower Back - 30 sec foam roll Lats /side
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