250M Row

Walking lunge 30’

Side lunge 30’

High knees 30’ and back

Butt kickers 30’ and back


Inchworm 30’


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

Cool Down:

200M walk


Thread the Needle hold – 1 Min per side

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