12
Oct
10/12/15
Warm Up
Run 2 Big Laps/Bike 1 mile/Row 750 then:
High Knees
Butt Kicks
High Knees
Side Step
*Mobility: especially shoulders and hips
Strength: Strict Pull Ups
4-5 sets of Max effort negative pull ups
Focus on the decent- 3 count
WOD: The Seven
7 HSPU
7 Thrusters 135/95
7 Knees to Elbow
7 Deadlifts 245/170
7 Burpees
7 KB swings
7 Pull Ups