OPEN PARTY 24.3

wod

for time

1,000 m row
400 m run
750 m row
400 m run
500 m row
400 m run
250 m row
400 m run

post workout

accumulate

3:00 plank hold

wod

3 rounds for time

15 db push presses 15/22.5
15.2 m db front rack walking lunges
50 double unders

note: use two dbs.

pre workout

8 min emom

:10-:20 handstand hold

wod

10 rounds for time

3 bar muscle ups
5 shuttle runs

note: 1 shuttle run is 7,62 down/7,62 ft back

post workout

accumulate

30 strict chin ups