WOD
 | Sun, May 22 2022 |  |
 | 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 |
| Mon, May 29, 2023 at 10:00am Memorial Day Murph |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (8 days ago) |
| Barbell Strength 20220522 | Home WOD 20220522 |
Barbell Strength 20220522(Check In) 5 min Cardio Warmup 3 Rounds - 8 Single Leg Deadlift /leg - 30-60 sec GHD Back Extension Hold - 20 Steps Weighted Walking Lunge Overhead Squat - 2 x 3 @ 70% - 1 x 3 @ 80% Snatch + Hang Snatch - 4 x (1+3) @ 70% Snatch Pull - 3 x 3 @ 70% Deadlift - 4 x 8 (build up in weight) Accessory: 3 Rounds - Max GHD Supine Hold - 1 Min Wall Sit - 12 Barbell Good Mornings
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