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Saturday, 11/19/16

WOD

“The Seven”

7 RFT of

  • 7 Handstand Push-Ups (L2: w/pad, L3: Pike Presses x2)
  • 7 Thrusters (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 7 Knees-to-Elbows (L2: Knee Raises)
  • 7 Deadlifts (RX: 245#/165#, L2: 185#/135#, L3: 135#/95#)
  • 7 Burpees
  • 7 Kettlebell Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 7 Pull-Ups (L2: Strict Banded Pull-ups)

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.

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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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