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Sunday, December 15 2024

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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

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