WOD Blog
 | Tue, Jan 30 2024 |  |
 | 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 |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
240130(Reps, Rx2, Rx3) Rx 3 x 2:00 rounds: 12 front squats (105/155 lb) Max burpee box jump-overs Rest 2:00 – Step down from the box. Rx2/INTERMEDIATE 3 x 2:00 rounds: 12 front squats (75/115 lb) Max burpee box jump-overs Rest 2:00 – Step down from the box. Rx3/BEGINNER 3 x 2:00 rounds: 12 front squats (35/45 lb) Max burpee box step-overs Rest 2:00 – Step down from the box. _______________________________________ INTENDED STIMULUS 15+ total burpee box jump-overs. At least 1:00 of burpees per round, maintaining a pace of at least 5 burpees per minute, with advanced athletes pushing for 10+. Unbroken front squats in the first round and then no more than 2 sets in the final two rounds if needed. With built-in rest, each round should be an all-out effort.
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