Hero WOD "Seven" 2015
7 HDPU
7 Thrusters 135/95/95/65
7 Knees to Elbows
7 Dl 245/165/205/125
7 burpees
7 KBS 2/1.5/1.5/1
7 pull ups
Powerlifting Program:
| SQUAT | F SQ | BENCH | DEF DL |
| 4x4 @75% | 3x6 @57.5% | 3-5-7-6-4-2 @72.5% | 4x1 @77.5% |
| SQUAT | F SQ | BENCH | DEF DL |
| 4x4 @75% | 3x6 @57.5% | 3-5-7-6-4-2 @72.5% | 4x1 @77.5% |
In teams of two switching as needed!
Complete:
50 Cal Row
50 Box Jump Overs 24"/20"
50 Cal Row
40 Burpee Box Jump Overs
40 Cal Row
40 DBL DB Box Step-overs 50/35lbs
30 Cal Row
30 DBL DB Burpee Box Step-overs
30 Cal Row
20 DBL DB Devil Press!