FRIDAY 8.1.14

Workout of the Day
Strength:
Front Squat 5 reps @ 40% + 10lbs of 1RM
Front Squat 5 reps @ 50% + 10lbs of 1RM
Front Squat 5 reps @ 60% + 10lbs of 1RM

then
“The Seven”
7 rounds for time of:
7 Handstand push-ups
7 Thrusters (135 lbs)
7 Knees to elbows
7 Deadlifts (245 lbs)
7 Burpees
7 Kettlebell swings (2 pood)
7 Pull-ups

http://www.crossfit.com/mt-archive2/005450.html

Post your results to the Whiteboard.