Friday

Friday

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.

 

FRIDAY
CrossFit

Skill: HSPU work, will be listed later this week

 

WOD: “The Seven”: 7 Rounds for time, 35 Minute Time Cap

  • There might have to be some teamwork/sharing of equipment for this with all the barbell movements

7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlift 245/175
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

S: Push-ups, 75/55, Situps, 135/95, 35/26, Jumping Pull-ups
L1: Scaled HSPU or Ring Dips, 95/65, Scaled KTE, 185/135, 53/35, Scaled Pull-ups

 

Sweat

Core: 10m AMRAP
Row 600m
then AMRAP
5 Barbell Rollouts
10 Situps
8/6 Cal AB

Conditioning : 7 Rounds
7 Push-ups
7 KB Swings 53/35
7 Knees to Elbows
7 Supermans
7 Burpee Broad Jumps
7 KB Sumo DL High Pull
7 Jumping Pull-ups

The Program

1.  WOD

2. 3 Rounds
30 GHD Situps
15 Bar Muscle Ups
5 Front Squat 225/155