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