February 13, 2016

Advanced:
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

CrossFit:

Partner Hero WOD:  “The Seven”

In Teams of Two, Seven Rounds for Time:

7 Handstand Push-ups

7 Thrusters (135/95)

7 Knees-to-Elbows

7 Deadlifts (245/155)

7 Burpees

7 Kettlebell Swings (70/53)

7 Pull-ups

*One Partner Works at a Time