CrossFit WOD 10/09/2017


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.

"The Seven" 7RFT

7 Handstand push-ups

7 Thrusters (135/95)

7 Knees to elbows

7 Deadlift (245/165)

7 Burpees

7 Kettlebell swings

7 Pull-ups

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For the Cardio Option, sub Wallballs for Thrusters and Cals on Rower for Deadlifts

Warmup/Mobility/Explanation/Practice (15 mins)

WOD (40 mins)

Cool down


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