WOD Blog
 | Thu, Nov 30 2023 |  |
 | Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista |
| Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
 | Welcome: David L |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
231130(Time, Rx2, Rx3) Rx 8 rounds for time: 8 alternating DB hang snatches (35/50 lb) 8 box jump-overs (24/30 in) Rx2/INTERMEDIATE 8 rounds for time: 8 alternating DB hang snatches (20/35 lb) 8 box jump-overs (20/24 in) Rx3/BEGINNER 8 rounds for time: 8 alternating DB hang snatches (10/15 lb) 8 box step-up overs (12/20 in) SKILL WORK/Pre-workout: On a 8:00 clock: 5 attempts at a high box jump ______________________________________ INTENDED STIMULUS 9:00-12:00. Advanced athletes may be able to go sub 8:00. Hang power snatches are alternating and should be unbroken every round. Adjust box jump pace so athletes can maintain unbroken sets of hang snatches. Fast workout with consistent movement.
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