WORK OUT OF THE DAY (WOD)

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

he Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.mZTl9gSN.dpuf

he Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.mZTl9gSN.dpuf

he Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.mZTl9gSN.dpuf

he Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.mZTl9gSN.dpuf

he Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.mZTl9gSN.dpuf

 THE SEVEN!! Repeat this circuit 7 times

Wanting a challenge/ just beginning

7r (reps) handstand pushups/ or 7r (reps) shoulder presses standing
7r 135lb thrusters (adjust weight as needed)/ 7r squat down press up with light dumbbells
7r knee to elbow abs (from pull up bar or ab chair)/ 7r one knee  up to 90 off ground from ab chair
7r 250 lb dead lift/ 7r light dead lift
7r bur-pees/ 7r sit to stand from floor to up
7r dumbell swings/ 7r light dumbell swings or frontal raises
7r pullups/ 7r assisted pull ups

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf

The Seven

The Facts: 
Exercises are done as quickly as possible in a cycle for seven rounds. Each round includes 7 handstand pushups, 7 135-pound thrusters, 7 knee to elbows, 7 245-pound deadlifts, 7 burpees, 7 kettlebell swings, and 7 pullups.
- See more at: http://www.mensfitness.com/training/endurance/the-6-most-brutal-crossfit-wods?page=4#sthash.p0bgVoOH.dpuf