Friday 1-3-13

 In WODs

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.

Warm Up

Coach’s Choice




“The Seven”


7  Handstand Push Ups

7 Thrusters (135/95)

7 Knees to Elbow

7 Deadlifts (245/175)

7  Burpees

7 Kettlebell Swings (70/53)

7 Pull Ups


Travel WOD

1 mile run
15 burpees
50 lunges
25 squats
50 jumping jacks
25 push up
25 squats
15 burpee
1 mile run

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