Friday, January 12 WOD

‪Room 1‬
Warmup: ‬ 1 Round:
200m Run/Row
20s Samson Stretch ea
10 sit-ups
10 super mans
10 roll to Vsit
10 wall facing ohs
‪5:00 to Warmup Back Squat To 70-75% ‬
Buy-In: 5 Sets: ‬
‪4 Back Squats@33X1 tempo, working at 70-75%‬
Hero WOD: “The Seven”, 7 Rounds For Time: ‬
‪7 handstand push ups‬
‪7 thrusters (C: 135/95, P: 115/85, F: 96/65) ‬
‪7 Knees To Elbows ‬
‪7 Deadlifts (C: 245/165, P: 225/145, F: 205/125) ‬
‪7 burpees‬
‪7 KB swings (2/1.5) ‬
‪7 pull ups‬
‪*24:00 Time Cap ‬
‪*please consider scaling the weight on some of these movements, do not Sprint out of the gate on this one- it sneaks up on you quickly! ‬
‪*if class size is large, share barbells‬

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