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