September 16, 2019

Monday

Nikki is Back today WOO! 
Happy Monday 

Warm Up:
Run 800m
2 Rounds 
10 Air Squats 
15 Sit Ups 
10 Burpees 


Strength:
Hang Squat Snatch Practice!
8-PVC 5-5 (45/35) 

WOD:
The Seven 
7 Rounds for time of:
7 HSPU 
7 Thrusters (135/95#)
7 Knee To Elbow 
7 Deadlifts (245/165#)
7 Burpees 
7 Kettlebell Swings (70/53#)
7 Pull Ups 
(35 Min cap see how much you can get done!!)

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