9/19/14 – Friday

Written by Joey Tudela. Posted in Fitness

WARM-UP

400 Meter run
Then

Set-up your stations for the “Seven” and practice some of the movements

WOD

“The Seven Lite”

4 rounds for time of:

7 handstand push-ups
7 Thrusters (135/ 95 #)
7 knees-to-elbows
7 Deadlifts (245/ 185 #)
7 burpees
7 kettlebell swings (70/ 53 #)
7 pull-ups

* This WOD is a Hero and is originally 7 rounds but I scaled it down to 4 due to its brutality. You’re Welcome!

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