WOD Blog
 | Wed, Jun 12 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 |
240612(Time, Rx2, Rx3) Rx 7 rounds for time: 200-m run 10 DB box step-overs (20/35 lb) (20/24 in) – Use two dumbbells. INTERMEDIATE/Rx2 7 rounds for time: 200-m run 10 DB box step-overs (15/20 lb) (20/24 in) – Use two dumbbells. BEGINNER/Rx3 5 rounds for time: 200-m run 10 alternating walking lunges SKILL WORK/Post-workout Accumulate: 25 strict pull-ups – Advanced athletes add load. __________________________________________ INTENDED STIMULUS Moderate duration workout. 10:00-15:00. Runs in 1:00 or less. Unbroken dumbbell box step-over reps for most rounds.
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