Grab a bar (men’s or women’s respectively)
-5 lunges with the bar in the back squat position on each leg (10 total)
then
-5 Push Press
Repeat for 400m
If the bar touches the ground at any point you stop and do 20 burpees.
Category: .Your WODs
Five rounds for time of:
400 meter run
Overhead squat (95/65), 15 reps
Post total time.
BtW median – 16 mins 20 secs
21-15-9 reps for time of:
Front squat, 95/65 lb
Burpee
Pull-up
BtW median: 9:26