HERO WOD
“The Seven”
7 Rounds For Time: (45min cap)
7 Handstand Push-Ups MRX 2/4″ rise
7 Thrusters 135/95lbs MRX 95/65
7 Knees to Elbows
7 Deadlifts 245/165lbs MRX 185/125
7 Burpees (open hip / clap hands verhead)
7 Kettlebell Swings 30/24kgs MRX 24/20kgs
7 Pull-Ups MRX Ring Rows
*One Bar; Athlete responsible for Load Changes*
*compare to Dec 12, 2021; Oct 21, 2012*
Core Development
1min High Plank Hold straight into
1min Low Plank Hold (accumulate)
50 Scissor Kicks straight
