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#CrossFit #Hackney #WOD 04/01/2014 #withmomentum

Posted 4th January 2014 by Josh Schouten

Warm-up

15minutes
HSPU Tekkers
Thruster Tekkers
K2E Tekkers

Warm-up Deadlift to prepare for prescribed weight

Set-up stations in preperation for WOM
* NOTE Athletes will need to share bars for Deadlifts and Thrusters

W.O.M

CrossFit Athlete
04/01/2014 and 27/01/2014
“The Seven” (40min time cap)

CrossFit Athletes:
Seven rounds for time of:
7 Handstand push-ups
7 Thruster 60/35kg
7 Knees to elbows
7 Deadlift 110/70kg
7 Burpees
7 Kettlebell swings 32/20kg
7 Pull-ups

CrossFit / CrossFit Endurance
5 Rounds
7 Handstand push-ups [Scale: Feet on box->Decline Press-ups->Press-ups->Incline Press-ups]
7 Thruster 45/25kg
7 Knees to elbows
7 Deadlift 80/60kg
7 Burpees
7 Kettlebell swings 24/16kg
7 Pull-ups [Scale: Ring Rows]

CrossFit Rookie
4 Rounds
* All weighted exercises to be a comfortable weight
**Scales as above