Pre Workout: 3 Rounds: 200m Run 10 Bar Hang Hip Touches 10 Spidermans 5 Dive Bomber Push-ups Hero WOD, “The Seven”, 7RFT: 7 HSPU 7 Thrusters (135/95#) 7 Knees To Elbows 7 Deadlifts (245/175#) 7 Burpees 7 KB Swings (70/55#) 7 Pull-ups… read more