Thursday, October 6 2016.

Thursday, October 6 2016.

 

Day 4.

 

WARMUP -

500m Row

 

 

WOD - "The Seven" *

 

7 Rounds for time

 

Rx:

7 HSPU

7 Thrusters 135/95

7 Knees to Elbows

7 Deadlifts 245/165

7 Burpees

7 aKBS 70/53

7 Pullups

 

Scaled:

7 Pike Pushups / 14 Hand Release Pushups

7 Thrusters 115/75

7 Hanging Knee Raises

7 Deadlifts 185/135

7 Burpees

7 aKBS 53/35

7 Pullups

 

 

*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.