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2
May

Wednesday 050317

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 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

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