WOD 07/04/17

CrossFit 718 – A – CrossFit WOD

A1: Warm-up (No Measure)

5 Minutes of:

HSPU/Pull Up Mobility=

https://www.youtube.com/watch?v=TuXxwQfBdu8

or:

Thruster /Pull Up Mobility=

https://www.youtube.com/watch?v=1KNZsE0RSzY

A2: Metcon (2 Rounds for reps)

2 RFQ of:

15 Banded Pull Apart/

15 Banded Push Down/

15 Banded Good Morning

B1: Metcon (No Measure)

5-8 Minutes To WU

HSPU/Thruster/K2E/DL/Burpees/KBS/Pull Up

B: The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
@80-90% Sustainble Pace

Scale HSPU with pike push up.

Scale Thruster as needed.

Scale K2E with Hanging Knee Raises.

Scale K.B Swing ROM and or Weight as needed.

Scale pull up with kneeling or banded pull up.

30 Minute Cap