WOD Blog

Wed, Mar 8 2023

3.8.23


(Time)
Warm Up
4:00 Cardio
2 rounds
10 barbell deadlifts
6 barbell front rack reverse lunges
10 burpees
30 seconds banded press
30 seconds banded rows

Skill/strength

3x3 pause front squats

Rest 2 minutes between sets

60-70% of 1rm front squat

Allow a 2 seconds pause in the front squat position

Conditioning


ROTATE STATIONS EVERY MINUTE FOR 15 MINUTES

Station 1
15-20 wallballs (24/20)

Station 2
8 box jump overs (24/20)

Station 3
Max reps push ups

Rest remaining time of each set for station 1 and 2

Score is total push ups after each round




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)