October 15th, 2012 | Category: WOD | One comment - (Comments are closed) |

Modified 7

Basic Training:

7 Rounds of:

7 Pushups

7  T2B

7 Deadlifts 205/135

7 Burpees

7 Pullups

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Intermediate Training:

1. Snatch 7×1

2. Clean 7×1

3. Squat 7×3

4. Bench Press 7×3

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Competitor Training:

1. 7×2 Hang Clean +1 Push Jerk AHAP

2. Deadlift 3×3 AHAP

3. Front Squat 5RM

CONDITIONING/SKILL:

2 minute AMRAP rope climb/no rest/7 minute AMRAP  7 Back Squats 275/185#, 14 Burpees/No rest/2 minute M/U

1 comment to Modified 7