warmup:
4x thru:
200m run
7 scap push ups
7 pvc front squats
7 pvc strict presses
7 hollow rocks
7 scap squeezes
Skills:
review the workout movements in detail
WOD:
with a partner:
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups