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Benchmark – The Seven

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Benchmark Metcon

The Seven (Time)

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Post Workout Mobility

Stretching (Checkmark)

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.

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