19th July 2016

Warm up 
5 minutes jump rope
15-12-9 reps of
Med ball run, Push ups, Sit ups, Back extn
Skills
All
WOD – Bench Mark WOD – THE SEVEN
7 Rounds for time:
—–
7 HSPU
7 Thrusters 95/55lbs 
7 Knee To Elbow
7 Deadlifts 135/95
7 Burpees
7 KBS 24/16
7 Pull Ups
After bash 
Stretch
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