WOD Blog
 | Fri, Jul 19 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 |
PARTNER SMALL(Time, Rx2, Rx3) Rx 3 rounds for time: 800/1,000-m row 50 burpees 50 box jumps (20/24 in) 800-m run – Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time. – 45:00 time cap. INTERMEDIATE/Rx2 3 rounds for time: 600/800-m row 40 burpees 40 box jumps (20/24 in) 800-m run – Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time. – 45:00 time cap. BEGINNER/Rx3 3 rounds for time: 400/500-m row 30 burpees 30 box step-ups (12/20 in) 400-m run – Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time. – 45:00 time cap. _______________________________________ INTENDED STIMULUS Partner variation of the Hero workout, Small in honor of U.S. Army Staff Sergeant Marc Small. 35:00-45:00. One partner works at a time. Rows and runs to 5:00 or less each round. Burpees and box jumps each in 3:00 or less each round. All rounds in 15:00 or less.
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