WOD 01514: The Seven

CrossFit Novem: Mobility WOD: 7 minutes to get loose for this monster of a Hero workout. Conditioning WOD: “The Seven” (the history can be found here) 7 Rounds for Time 7 Handstand push ups 7 Thrusters (135/95#) 7 Knees to Elbows 7 Deadlifts (245/165#) 7 Burpees 7 Kettle Bell Swings (24/16kg) 7 Pull Ups Novem …

CrossFit Novem:

Mobility WOD:

7 minutes to get loose for this monster of a Hero workout.

Conditioning WOD:

“The Seven” (the history can be found here)

7 Rounds for Time

7 Handstand push ups

7 Thrusters (135/95#)

7 Knees to Elbows

7 Deadlifts (245/165#)

7 Burpees

7 Kettle Bell Swings (24/16kg)

7 Pull Ups

Novem BootCamp:

WOD No.1

Max Effort Madness

2 Rounds 1 minute at each station, 15 seconds of rest between each station. 1 Minute of rest after wach round.

–        DB Push Press

–        Tire Facing Burpees

–        Battle Ropes

–        Goblet Squats (DB/KB)

–        Mt. Climbers

–        Wall Ball Shots

–        DB Front Squats

WOD No.2

Three Rounds:

1 Minute Plank Holds

All Front Facing.

30 Seconds of Rest between each round.