Wednesday 7/4

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

Accessory Work

Metcon (No Measure)

3 Sets: 20 Hollow Rocks Rest 30 Secods 20 Arch Ups Rest 30 Seconds 20-30 Second Side Plank Rest 60 Seconds

#workoutoftheday