Party WOD! Or is it WOD Party? Who cares we had a blast!
Warmup: (In any order): Run 500m, Row 500m at a comfortable pace, 20 squats (slowly- the ‘top-to-top’ squat should take about 5 seconds), 30 Abmat situps, 30 lunge steps, 30 pass-throughs.
Strength: OHS 5×7 reps (working to max load for 7 reps), start at the ground position
WOD- 7 rounds: 2 laps farmer carry (24kg/12kg KB’s, Dumbells, or equivalent), 25 box jumps (20″/16″)
Cooldown, stretch, and post times to comments.