10.04.2017

WOD

Oct 03

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Jog 200 meters

10 Bar Hang Hip Touch (belly tight!)

10 Spiderman

5 Bombers

Metcon

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
135/95

245/175

70/53

Cool Down

Warm-up (No Measure)

Couch Stretch 2 min/side

Roll/Smash Upper Back and IT bands