"The Seven" + "The Four" + "The Three" = OUCH!

EQUIP: 2 Bars (c: 135/95, p: 115/75, f: 95/65)(c: 245/165/ p: 225/155, f: 185/135), KB (c: 70/53, p: 53/35, f: 35/26), Rope, Pull-Up Bar, Wall Space for HSPU

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x Burpee

*10 x Thruster (unloaded bar)

*10 x Deadlift (lightly loaded bar)

*1 min. Handstand Hold

-then:

*Self-directed movement-specific warm-up for WOD (work up to WOD loads)

————————-

WOD 1:

“The Seven” (CrossFit Hero WOD)

7 Rounds for Time -

7 x Handstand Push-Up

7 x Thruster (*c: 135/95, p: 115/75, f: 95/65)

7 x Knees-2-Elbows

7 x Deadlift (*c: 245/165, p: 225/155, f: 185/135)

7 x Burpee

7 x KB Swing (*c: 70/53, p: 53/35, f: 35/26)

7 x Pull-Up

———————

WOD 2:

“The Four”

4 Rounds for Time -

4 ea. x KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/26)

4 x Squat Snatch (c: 135/95, p: 115/75, f: 95/65)

4 ea. x Overhead Lunge (c: 135/95, p: 115/75, f: 95/65)

4 x Bar-Facing Burpee

———————

WOD 3:

“The Three”

3 Rounds for Time -

30’ Handstand Walk (sub: 30 Handstand Shoulder Tap (mod: @ box))(3 Burpee @ ea. break!!)

3 x Curtis P (c: 135/95, p: 115/75, f: 95/65)

3 x Rope Climb

SCORING OPTIONS:

1. 30 min. cap for WOD 1; 15 min. cap for WOD 2; 15 min. cap for WOD 3
2. **Work through all three WODs on your own; two-part score. SCORE = a) Time to Complete “The Seven” and b) Time to Complete all 3 WODs (or, how far did you get before time was called?); 60 min. cap for all WODs.  (We chose this option in class today!)