''The Seven: Team Hero WOD'' (06.08.2012)

Family.

Warm-up Drills (06.08.2012)

Run 800m
3 Rounds of
7 x Med Ball Cleans
7 x Burpees
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''The Seven: Team Hero WOD'' (06.08.2012)

7 Rounds for time of
7 x Handstand Push-ups
7 x Thrusters (135/95lbs)
7 x Knees-2-Elbows
7 x Deadlift (245lbs)
7 x Burpees
7 x KB Swings (32/24kg)
7 x Pull-ups

Notes: In teams of two each athlete will complete a movement's 7 rep workload before tagging his/her teamate and supporting them as they do the same. Continue in this fashion for as long as you can, doing everything possible to execute each effort 'unbroken'. Depending upon the level/instensity/proficiency/time constraints of each class and team we will be adjusting the total number of rounds, time cap duration, etc. as necessary so that everyone can have a great time with this training and still get a h@ll of a lot out of it.

1-Rep Maximum/Percentage Calculator
Mobility WOD

CrossFit Endurance WOD (06.08.2012)

''Tosh''
Swim: 3x(50m/y +100m/y +200m/y)
Bike: 3x(1/2mi +1mi +2 mi)
Run: 3x(200m +400m +600m)
C2: 3x(250m +500m +750m)

Notes: Rest the exact time it takes you to do each interval in each set.
Ex: 200m run in 35 seconds, rest 35 seconds, 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

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