Wednesday 9.24.14

Buy In: 12 reps- Band Shoulder Complex, GHD Sit-ups, Supermans, Toes to Bar, Bridges, Side-lying bridges

Deadlift 5 sets of 3 progressive loading (this is quick and to the point- get yourself ready for the wod and keep moving).

copied and pasted from

The Seven

7 rounds for time of:
7 handstand push-ups (sub push press at a challenging weight)
135-lb. thrusters, 7 reps (95# women)
7 knees-to-elbows
245-lb. deadlifts, 7 reps (155# women)
7 burpees
7 kettlebell swings, 2 pood (53# women)
7 pull-ups

Post time to comments. 24 minute time cap.


Mike Alley