Sorry for the delayed post! We are not doing a WOD at the gym today but if you are still doing a WOD today here ya go!

“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

Congrats to Jolene today for such a great WOD. She learned Suspine row, ab mat sit-ups, box jumps, and overhead walking lunges. Then we put them to good use in the following modified ladder WOD:

5/10/15/15/10   Jolene 13:34

• Suspine row(stayed at 6 reps the entire round)
• Ab mat sit-ups
• Box Jumps, 20″
• Overhead Walking Lunges