Friday October 21

October 20th, 2016

Strength / Skillwork

None. Prep for this Hero WOD.


The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Rx: as written
Scaled 1: 1-abmat HSPU, 95/65# Thruster, 185/125# Deadlift, 55/35# KB
Scaled 2: Push-ups, Wall Ball, Hanging Knee Raise, 95/65# Deadlift, 35/20# KBS, Ring Rows

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.