160513 ~ The Seven

It's Friday The 13th....can you imagine the nightmare of your home and community being evacuated due to a massive forrest fire? what about the brave men and women who stayed back to battle that blaze?  As a shout out to all the Firefighters and volunteers the battled in Fort McMurray over the last week, and our brave service men at home....for all of our fallen heros...Today we will run "The Seven"

7 rounds of fun....let's get it!

Strength:

Front Squat

EMOM x 3 min

5 @ 50%, 60%, 70%

Every 90s

5 @ 75%

3x5 @ 80%

Conditioning:

“The Seven”

Seven Rounds For Time of:

7 Handstand push-ups

7 Thrusters, 135/95

7 Knees to Elbows

7 Deadlifts, 245/175

7 Burpees

7 Kettlebell Swings, 70/53

7 Pull-ups

Cash Out:

Mobilize & Socialize!!



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