Pre WOD:
HS Walk+ Strict Pull up
Level 2+3:
EMOM 12 min:
1, 30 sec max meter HS Walk
2, 30 sec max Strict Pull Ups
Level 1:
EMOM 12 min:
1, 30 sec max Wall Walks
2, 30 sec max Ring Rows
– Goal is to do the same number of meters/Reps every round
WOD:
The Seven
7 rounds for time of:
7 Handstand Push-ups
7 Thrusters, 61/43 kg
7 Knees-to-elbows
7 Deadlifts, 110/75 kg
7 Burpees
7 Kettlebell Swings, 32/24 kg
7 Pull-ups
Cap 30 min
Partnerwod option= You can do the workout in pairs
Post WOD:
3-5 rounds for quality of:
16 Back Rack Alternating Reverse Lunges
16/16 Banded Hamstring Curls
Use a Weight/Band where you could have done 3-4 more reps within good technique
