WOD (7-March-2018)

Five 3-minute rounds of:

  • 10 front squats
  • 10 box jumps
  • Row for max calories

Rest 3 minutes between rounds.

Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box

Scaling
Pick loads, rep numbers and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.

Intermediate Option
Five 3-minute rounds of:

  • 10 front squats
  • 10 box jumps
  • Row for max calories

Rest 3 minutes between rounds.

Men: 135 lb. squat, 30-in. box
Women: 95 lb. squat, 24-in. box

Beginner Option
Four 3-minute rounds of:

  • 10 front squats
  • 10 box step-ups
  • Row for max calories

Rest 3 minutes between rounds.

Men: 75 lb. squat, 20-in. box
Women: 55 lb. squat, 16-in. box

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