Happy Fourth of July! Today we will only be having one class from 9am to 10am.  This is a special WOD with your coaches class/ open gym time.  Come in and participate in a special partner HERO WOD or work on whatever you want.

Partner "The Seven"

7 rounds for time 
7 thrusters 135/95
7 knees to elbows
7 deadlifts 245/155
7 burpees
7 kb swings 70/55
7 pull ups
Split up work however you like



CrossFit Journal: The Performance-Based Lifestyle Resource