4-3-18

Announcements

PLEASE do not be late today! Warm up will start at class time. If you don’t do the warm up, please do not expect to do the WOD.

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jumping Jacks

Squat Holds

Air Squats

Push Ups

Tabata

Mountain Climbers

Good Mornings

Inchworms

Handstands

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
There’s a 40 Min Cut Off

Ladies weight

Thr-95,DL-155,KB-53