Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Workout of the Day

35 Minute Time Cap

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 officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
[Scaling Suggestions]:

[Scale 1]:

Thrusters (115/80)

Deadlifts (225/155)

Kettlebell Swings (53/35)

[Scale 2]:

Push-Ups

Thruster (95/65)

Hanging Knee Tucks

Deadlifts (155/105)

Kettlebell Swings (35/26)

Ring Rows

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