The Seven - Wednesday, Sept 20th/17
Hero WOD: "The Seven"
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.
We Remember
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.
Wednesday September 20, 2017
Focus:
Dead LiftThrusterHSPU.
Workout Of the Day:
"The Seven"Seven rounds for time of:7 Handstand push-ups7 Thruster 135/957 Knees to elbows7 Deadlift 245/1657 Burpees7 Kettlebell swings, 24/167 Pull-ups.
Lvl 2 Fitness
"The Seven"Seven rounds for time of:7 Pike Push Up7 Thruster 95/657 Knees Raises7 Deadlift 185/1357 Burpees7 Kettlebell swings, 20/127 Pull-ups progression.
Lvl 1 Technique:
"The Seven"Seven rounds for time of:7 Push-ups7 Thruster7 Knees Raise7 Deadlifts7 Burpees7 Kettlebell swings,7 Ring Rows.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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