Friday 7/24

23
Jul

Friday 7/24

For time:
Row 1000m
100ft Plate Overhead Walking Lunge
60 Plate Ground-to-Overhead
100ft Plate Overhead Walking Lunge
40 Plate Ground-to-Overhead
100ft Plate Overhead Walking Lunge
20 Plate Ground-to-Overhead
Run 1000m

Walking Lunge distance will be a “down and back” across the Parking Lot. Aim to Row one of the 1000m distances and run the other. The order of them is less important. If you’re at home, simply complete 2 x 1000m runs!

On both the Overhead Lunge and Ground-to-Overhead, focus on a complete and stable lockout of the arms every single rep. Ensure you have safe and proper mobility to complete those movements with the weight you choose, too. (Scale weight appropriately) If the Overhead position is unsafe with a plate, consider single-arm movements or holding an object in/near the Front Rack position instead.

At-Home Version:
1000m Runs, Single-Arm DB/KB Overhead Lunge (30 steps per leg), and Single-Arm DB Snatches (30/20/10 per arm, by round).