Monday

Monday's..... fresh start to a fresh week! Let's make it a strong one!

Warm Up:

Row 800m

2 Rounds 

10 Air Squats 

12 Pistols 

15 Sit Ups 

We are going straight into the workout today... should be a fun one! 

WOD:

"The Seven" (*30 min cap)

7 Rounds for time of:

7 HSPU 

7 Thrusters (135/95#)

7 Knee To Elbow 

7 Deadlifts (245/205#)

7 Burpees 

7 Kettlebell Swings (70/53#)

7 Pull Ups 

Chris Spealler : 20:06 Graham Holmburg 24:37 

**This s a hero WOD, meant to be heavy but fast. If needed scale rounds down but pick up your intensity! Try to do all 7 reps unbroken always 

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