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Daltons CrossFIt – Friday Night Lights

WOD: The Seven (Time)

Rx:

7 HSPU

7 Thrusters 135/95#

7 Knees-to-Elbow

7 Deadlifts 245/165#

7 Burpees

7 KBS 70/53#

7 Pull-ups

Performance:

7 HSPU w/ 1-2 abmats

7 Thrusters 115/85#

7 Knees-to-Chest

7 Deadlifts 205/135#

7 Burpees

7 KBS 53/35#

7 Jumping Pull-ups

Fitness:

7 HS kick-ups or DB strict press

7 Thrusters 75/45#

7 Tuck-ups

7 Deadlifts 135/95#

7 Burpees

7 KBS 44/26#

7 Ring Rows

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