Tuesday, April 5th WOD

CIAMemorialWall

Workout for Tue., 4/5:

Warm Up –

1 Round of

400 Meter Run

20 PVC Pass Throughs

20 PVC Dead Lifts

20 PVC Push Press

20 PVC Thrusters

1 Minute Scap Pull Ups

Mobility –

Plantar and Deltoid, chest Lacrosse Smash

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.

Comp:

7 Rounds of…

7 HSPU

7 Thruster (135/95) 

7 K2E

7 Deadlifts (245/170)

7 Burpees

7 Kettlebell swings (70/55)

7 Pull-ups

Perf:

7 Rounds of…

7 HSPU

7 Thruster (115/80) 

7 K2E

7 Deadlifts (225/155)

7 Burpees

7 Kettlebell swings (55/45)

7 Pull-ups

Fit:

5 Rounds of…

7 Box HSPU

7 Thrusters (100/70)

7 Knee raises

7 Deadlift (170/120)

7 Burpees

7 KB Swing (45/35)

7 Pull-ups

(*30 min time cap)

Open Gym Suggested Work:

Olympic –

Snatch 60%x4, 70%x4x2, 75%x4, 80%x4, 85%x2

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