Hopefully seven is your lucky number, because today’s WOD consists of 7 rounds of 7 burpees, 7 toes-to-bar, and 7 hang power cleans. Pick a weight for the hang power cleans that is moderately challenging but that you can perform with good form throughout the workout. Move fast, and have fun out there today!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
7 rounds for time:
7 burpees
7 toes-to-bar
7 hang power cleans (125lb, 85lb)
A beginner can modify the burpees and substitute toes-to-rig for the toes-to-bar and dumbbell hang power cleans for the barbell hang power cleans. It is also okay to reduce the total number of rounds to make today’s workout more doable. A beginner’s version of today’s WOD could look like this:
Scaled 1:
5 rounds for time:
7 elevated, no push-up burpees
7 toes-to-rig
7 dumbbell hang power cleans (15lb, 8lb)
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
7 rounds for time:
7 step-back burpees
7 hanging knee raises
7 hang power cleans (85lb, 65lb)
Your score is the total amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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