- Overhead Squat 10-8-6-4
- 400 Meter Walking Lunge
* At the 200 Meter mark men will pick up a 25 LB Plate, ladies 10 LB and continure 200 Meters overhead walking lunge.
Courtney S. 400 m with 10lbs entire time : 14:15
Day 9: One-armed WOD
Back Squat 10-8-6
400 Meter Walking Lunge
* At the 200 Meter mark pick up a 25 LB plate and continue 200 Meters overhead walking lunge (subbed single arm 15# DB overhead lunge).
Strength was supposed to be OHS, but went with the back squat to to lay off the shoulder. The lunge WOD = Pain! My legs will be jello for days. Didn’t get an accurate split, but the first 200m was under 9 minutes.