23 10 2018 WOD 10.23.18 Workout of The Day Strength: Back rack stationary lunge, 8-8-8-8, (8 each leg) WOD: 3 rounds for time: 400m run 24 One arm dumbbell overhead squat, 50/35lbs (alternate arms as necessary) 12 Ring dips Post loads and times to beyond the whiteboard.