3.22.13 "The Seven"

SWOD:

Front Squats- 1x5@60%, 3x5@70%

V Ups - 4x15

Lunges - 1x5@35%, 3x5@45% of your 1RM back squat

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.

-Coach Casey

WOD: 

Seven rounds for time of:
7 HSPU
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlift (245/165)
7 Burpees
7 Kettlebell swings
7 Pull-ups

-the doll