Warm-up/Mobility)
Dynamic Stretch
WOD A) “The Seven” – Hero Benchmark WOD
7 Rounds for time:
7 Handstand Pushups V's from box
7 Thrusters 135/95lb
7 Knees to Elbow Knees to Chest
7 Deadlifts 245/165lb
7 Burpees
7 KB Swings 32/24kg
7 Pullups Banded
*Scale to 4-6 rounds. 35 min cap.
THE SEVEN
A suicide bomber killed seven CIA officers and
one Jordanian officer at a remote base in southeastern Afghanistan on
December 30, 2009 after posing as a potential informant reporting on Al
Qaeda. Seven new stars will be etched onto the memorial wall at the CIA
where every star represents grieving friends, family and colleagues
dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45;
Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35;
Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35,
and Dane Clark Paresi, 46.
34:30 5 rounds
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