WOD for 29 APR 2016

0500 and 1130 at Fredericks Gym


So today is a big day! At the end of this day you. will. know. pain.

If you have done 16.5 you already know pain but if you haven’t today you will learn.

So here is the Warm Up:

2 rounds, 45 secs per station, of:

Superman Rest 15 secs

Candlestick Roll Rest 15 secs

Wall Plank Rest 15 secs

Dead Hang Rest 15 secs

Floor Muscle-up Rest 15 secs



Perform 1 Max Set of Muscle Ups.

Scale as needed to pull ups and dips if you don’t quite have muscle ups yet.


And now the pain:

The Seven

7 rounds for time of:

7 Handstand Push Ups

7 Thrusters, 135/95 lbs

7 Knees To Elbows

7 Deadlifts, 245/175 lbs

7 Burpees

7 Kettlebell Swings, 70/53

7 Pull-ups

Time Cap 35 Minutes


We need to start this no later than 1205. So come in hopping and popping.


Yes I know your face looks like this:


But I promise we will get through this. Or die trying.

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