Albany CrossFit – Albany CrossFit: WOD – (Be)tter
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 officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
[RX Weights]:
Thrusters (135/95)
Deadlifts (245/165)
Kettlebell Swings (70/53)
[Scale 1]:
Handstand Push-Ups (2-3 AB Mats)
Thrusters (115/75)
Toes to Bar
Deadlifts (225/155)
Burpees
Kettlebell Swings (53/35)
Pull-Ups
[Scale 2]:
Pike Push-Ups
Thrusters (95/65)
Knee Tucks
Deadlifts (95/65)
Burpees
Kettlebell Swings (35/26)
Barbell Pull-Ups