Wednesday 3.16.16

Buy In:10 reps- cat/camel, side-lying bridge, hip thrusts (on a bench, just use your bodyweight), toes to bar, abmat situps. Progressively load thrusters and deadlifts to prepare for the wod.

copied and pasted from

"The Seven

Seven rounds for time of:
7 Handstand push-ups (sub 7 heel touches to the wall or use a box to do a modified hspu)
135 pound Thruster, 7 reps (women's weight is 85#)
7 Knees to elbows
245 pound Deadlift, 7 reps (women's weight is 155)
7 Burpees
7 Kettlebell swings, 2 pood (women's weight is 44)
7 Pull-ups 

35 minute time cap


Mike Alley