02/07/2020 - Sweat Panda CrossFit

02/07/2020

WOD

Feb 07

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2-Rounds

4 Windmill/side

8 Single Leg DB Deadlift/side

10 Reverse Lunge w/ Twist

25′ Broad Jump

PERFORMANCE

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

FITNESS

Metcon (No Measure)

“The Seven”

5 Rounds

7 Z Press

7 Thrusters (95/65)

7 Hanging Knee Raise

7 Deadlifts (185/125 lbs)

7 Burpees

7 Kettlebell swings (53/35)

7 Jumping Pull-ups

Goal: Sub 25 min

Cool Down

Warm-up (No Measure)

Seated Band Leg Curl

200 reps