WOD
 | Sun, Sep 11 2022 |  |
 | 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 |
| Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
Home WOD 20220911(Reps) Warmup 3 min jump rope practice 10 hamstring scoops /side 20 calf raises 5 cross-body weighted snatch /arm 6 alternating weighted snatches 10 step-ups 5 object jump overs WOD: 5 Rounds of 3 mins AMRAP - 3 Burpee Broad Jumps - 6 weighted Ground-to-Overhead - 9 object Jump Overs (rest 1 min between rounds) continue cycling through movements for 3 minutes accumulating as many reps as possible. Score = total reps across the 5 rounds Stretch: 2 rounds - 1 min foam roll Lower Back - 30 sec Cat/Cow - 30 sec Standing Pike Stretch
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