"The Seven"...well, the four.

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 squats
10 assisted pull ups 50#
10 dips

WOD: Been slack lately, skipping wods. Doing 100530
Pack:
Five rounds for time of:
7 Handstand push-ups or progressions
95 pound Thruster, 7 reps
7 Knees to elbows
185-205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups

I could only get through 4 rounds, using 185# DLs, 55# DB for KB. Amazing when burpees feel like the "break" set. Eyes red after 3 sets. May be pinkeye that T had on his bday or broken capillaries from pushing in this WOD.

34:37