Monday, September 12, 2011
"The Seven"
Warm up: 2 rds of 20 kip swings, 15 jump squats, 10 clapping push ups
Skill/focus: Front Rack position
-proper positioning
-proper stance/grip
-build thruster load w/ 1-2 lighter sets
Workout:
7 ring rows
7 thrusters 135#/95#
7 kte
7 box jumps 30"/24
7 hollow rocks
7 sledge strikes
7 burpees
7 RFT
Although a modified version "The Seven" was named after 7 CIA operatives killed by a suicide bomber, it is commonly performed as a tribute to the 343 members of the FDNY killed in the line of duty on 9/11 10 years ago, which is the total # of reps in the wod.
Image
