SATURDAY

Knee sleeves

Grips

Wrist wraps/tape

Hero WOD

“The Seven”

7 CIA Officers & 1 Jordanian Officer

Killed 30/12/2009

Southern Iraq

7 Rounds for Time:

·     7 Handstand Push-ups OR Piked Push-ups

·     7 Thrusters (RX 61/42½ Kg)

·     7 Knees-to-Elbows OR Knee Raises

·     7 Deadlifts (RX 111/75 Kg)

·     7 Burpees

·     7 KB Swings (RX 32/24 Kg)

·     7 Pullups

Good Times:

· Beginner: 40-49 mins

· Intermediate: 33-39 mins

· Advanced: 25-32 mins

· Elite: <24 mins

Aiming for:

·   Good consistent sets on each movement

·   Small recovery time between movements