Friday WOD

Jul 20th, 2018

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Category: WODS

Friday WOD


Guns Out CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200 m row

Dynamic

Russian Kicks

Bear Crawl

Duck Walk

Walking Lunges with PVC Pass Throughs

Walking Hamstring

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Female weights: Thrusters 95#, Deadlifts 165#, KB 53

Scale as needed

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