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.

WOD:

7 rounds for time of:

7 Handstand Push Ups

7 Thrusters, 135/95 lbs

7 Knees To Elbows

7 Deadlifts, 245/175 lbs

7 Burpees

7 Kettlebell Swings, 2/1.5 pood

7 Pull-ups

April 6, 2016

WOD for Wednesday 4/6/2016

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 […]
April 5, 2016

WOD for Tuesday 4/5/2016

Strength: Strict Press, 1 Rep Max   WOD: Every 1 min for 20 mins, alternating between: Min 1: 10 Floor Press, 115/75 lbs Min 2: 10 Lateral […]
April 4, 2016

WOD for Monday 4/4/2016

Strength: Overhead Squat 4×8   WOD: 3 rounds for time of: 21 Deadlifts, 135/95 lbs 15 Toes-to-bars 9 Front Squats, 135/95 lbs *every 2 min, run […]
April 2, 2016

WOD for Saturday 4/2/2016

PARTNER WOD   WOD: 30 min AMRAP 100 Box Jump Overs 90 Wall Balls 80 Abmat Sit-Ups 70 Deadlifts 60 Burpees 50 Pull Ups 40 Toes-to-bar […]