WEDNESDAY

Strength Development:

Warm-up Movements

·     Shoulder movements

·     Bar-bell Movements

Hero WOD

-requested by Rach Mc.

“The Seven”

In memory of 7 CIA Officers

Killed 30/12/2009

Afghanistan

37 Minute CAP

7 Rounds For Time

·    7 Handstand Push-ups

·    7 Thrusters (RX 61/42½ Kg)

·    7 Knees-to-Elbows

·    7 Deadlifts (RX 111/75 Kg)

·    7 Burpees

·    7 Kettle-bell Swings (RX 32/24 Kg)

·    7 Pull-ups

Scale as necessary