WOD for 21 NOV 2016

0500 and 1140ish at the Fred

Today is a great day. Today we do one of my absolute least favorite workouts. So it is guarantee’ed that the rest of the week will be better than today. So rejoice!


Warm up:

200 meter run

40ft Inch Worm

40ft Burpee Broad Jump

40ft Crab Walk

40ft Bear Crawl

40ft Butt kicks

40ft High Knees

40ft Lunge

10 Strict pull-ups

10 Push-ups

10 Squat Jumps

Cue the music:


The Sevens:

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, 2/1.5 pood

7 Pull-ups


Spartans! Prepare for Glory!

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