Warm Up: – Spend 15 minutes warming up to WOD movements.
Scale lifts based on this weeks performance on DLx8 #'s & Thruster #'s
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.
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.
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters @ 135/95
7 Knees to elbows
7 Deadlift @ 245/165
7 Kettlebell swings, 70/53