8 Minutes of Shoulder/Back/Hip/Ankle Mobility

A- WU- 2 Minutes Triple (Double) Unders Practice + HSPU (HRPU)/Thruster/K2E (Hanging Knee Raises)/DeadLift/Burpee/USA K.B. Swing   -15 Minute Cap

B- The Seven= 7 RFT of: 7 Handstand Push Up/ 7 Thrusters (135/95 or 95/65)/ 7 K2E (Hanging Knee Raises)/ 7 Deadlifts (245/160 or 185/135)/ 7 Burpees/ 7 Kettlebell swings (2/1.5 Pood or 20/12Kg)
7 Pull Up (Ring Row)
Post your scores to the Whiteboard.

10 replies
  1. Tina D
    Tina D says:

    Just in case any ladies wanna go Rx on this- the weight on the deadlift should be 165#. Never did it myself, but have always wanted to- actually googled it last week to maybe do! I would have endured some torture with you guys tomorrow, but sadly I won’t be able to- have fun and by that I mean push through and crush it!

    • Dariel
      Dariel says:

      Good eyes Tina. I didn’t catch. It would suck to do this wod and find out after that the weight was off.

  2. Marcos
    Marcos says:

    If ever there was a day to go hard let it be today. Many of you were here in NYC that infamous day, 14 years ago. Many of you lost someone close or knew someone that lost a loved one. We all know someone that went to fight for our freedom because of that day and even know someone that paid the ultimate price in that war.
    When things get tough in this work out, think about the resilience this city showed the following days after. Think about those live lost.
    Never forgot that day
    Go Hard.

    • Smanik
      Smanik says:

      Thanks Marcos.

      My input on long, tough efforts like this:

      If you’re thinking right now that you can’t do this, know you’re not alone in thinking that (I’m right here), and remember you’re not going to be alone when you’re getting it done either. Work hard and think of the people around you doing the same, and you’ll get through.

      I’m not going to be there tomorrow, but I’ll be making this up for sure.

      I love my community! Now get some!

  3. matt
    matt says:

    I went with the red weights, HRPU, and knee raises. Definitely was the right choice. Still took a long time, but never thought I was going to die. Just keep swimming…

  4. msof
    msof says:

    Slootsky is on point (as always)…PACE, whether you’re scaling or rxing

    And, seems like flicks of Mr and Mrs Smanik have been all over the blog of late…you have definitely made the 718 site a much more beautiful (and awesome) place


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