WOD for Wednesday, Jun 28, 2017

Foam rolling catalyst

T spine
T spine + shoulder flex
Lat
Glutes
Isquio
Quadriceps
Fascia latae
Calves

The Seven

“The Seven” Seven rounds of:

  • 7 Handstand push-ups
  • 7 thrusters, 135 lbs/95 lbs or 60 kg/42,5 kg
  • 7 Knees to elbows
  • 7 deadlifts, 245 lbs/165 or 110 kg/75 kg
  • 7 burpees
  • 7 kettlebell swings, 2 pood/1,5 pood or 32kg/24kg
  • 7 pull-ups

Recovery

20' aerobico ligero (60-70% fcres). + mobility

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