Warmup:
250M Row
Walking lunge 30’
Side lunge 30’
High knees 30’ and back
Butt kickers 30’ and back
Heel2Toe30’
Inchworm 30’
WOD:
For Time:
2000 Meter Row
120 Stationary Overhead Lunges (25/15# plate)
1600 Meter Run
Break up distance and reps any way you want
Video courtesy of moveSKILL. Quick demo for the OH Walking Lunge. So, today is a shooter’s choice type of WOD. All the work is right there in front of you. You can break it up any way you want. Do it as written, or change it to 4 Rounds of 500M row, 30 Walking OH plate lunges, and 400M run, or how any way you want
Scaling Options:
Plate weight -> 15/10 -> as needed
Run -> 120/4 Cal Assault/Echo Bike
Joint Strike CrossFit 