3 December Wednesday

Hero WOD

“The Sevens”

30-minute cap

7 rds for time:

7 Handstand push-ups


7 Thrusters (60/40kg#)

7 Knees to elbows


7 Deadlifts (120#/70kg#)

7 Burpees


7 Kettle-bell swings (32/24kg)


7 Pull-ups

Time cap 30 min

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