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WOD - Saturday, 6/29/2019

Warm-up

3 RFQ:
10 Thrusters (empty Barbell)
10 Good-Mornings
3 Strict HSPUs
3 Strict Pull-Ups

Strength: Thrusters / Deadlift 

2 x 3-5

Build to your working weight in each movement. hit each one for 2 x 3-5 reps.

These weights shouldn't be THAT heavy. Both movements should go unbroken or close to it for the entirety of the workout. Your working weight in "The Seven" should be about 50% of your 1RM Thruster/Deadlift for each respective movement. Set up your stations for the other movements while you rest between sets.
(7:00)

Metcon

"The Seven"

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135/95
7 Knees-To-Elbows
7 Deadlifts, 245/165
7 Burpees
7 Kettlebell Swings, 70/53
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

 

This is a brutal workout. Make sure you scale/modify movements appropriately here. Each individual movement should be light/easy enough to be completed unbroken every round. It is easy to bite off more than you can chew.

Cap: 30:00

 

 

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