Hope you enjoyed yesterday's WOD as today will get you in right mind for a new month. Go all out for the WOD as it is a HERO WOD for the 7 CIA officers killed in the line of duty.
Ph I: Endurance
5k Row
Strength: The Seven
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Ph III: Core
Reverse Crunches 200 anyhow
then 3 x 25 Hip xtn. Ensure you are working full hip extn on the GHD
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