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WOD

Squat Snatch

3-3-3-2-2-1-1-1

4 RFT of

  • 15 Overhead Squats (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)
  • 15 Knees-2-Elbows (L2: Knee Raises)

WOD

Weighted Push-ups

1-1-1-1-1-1-1

3 RFT of

  • 10 Deadlifts (Rx: 225#/155#, L2: 185#/135#, L3: 135#/95#)
  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 10 Strict K2E (L2: Strict Knee Raises)

WOD

5 RFT of

  • 5 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)
  • 15 Knee-to-Elbows (L2/L3: Knee Raises)

WOD

Deadlift

5×2 @ 85% of 1RM

12 Minute AMRAP of (with reps increasing by 3)

Starting off with:

  • 3 Ground to Overhead (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 3 Knee-to-Elbows (L2/L3: Knee Raises)
  • 3 Pistols (L2: to Medball, L3: Box Pistols)

 

WOD

“Dirty 30”
For Time
  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Jumping Pull-Ups
  • 30 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Walking Lunges
  • 30 K2E (L2: Knee Raises)
  • 30 Push Press (45#/35#)
  • 30 Supermans
  • 30 Wall Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to
  • 10′/10# to 9′)
  • 30 Burpees
  • 30 Double Unders (L2: 15 DUs,  L3: 90 Singles)

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

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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