Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

 

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

 

Notes: Used 35lb dumbell and 24-in box. Held the DB at my side, a la farmers carry. Watched the CompTrain strategy video and it showed the DB being rested on the athletes shoulder with a single arm supporting the front head of the DB.

 

200-ft lunge = 40 reps (every 5 feet)

50 DB step-ups = 50 reps

50 HSPU = 50 reps

200-ft HS walk = 40 reps (every 5 feet)

Total = 180 reps

 

My Score: 75 (finished 35 box step-ups). Too much rest on the box step-ups. It took me over 5 minutes to get just 35 reps -- a better pace would be to complete 7 reps every 30 seconds and then switch legs.