Friday May 30, 2014

HERO WOD

Warm Up
Stretch
Run 400m
2 rounds of
   5 DB shoulder press
   5 squats
   5 TTB
   5 deadlifts
   5 pull ups

WOD
"The Seven"
Seven rounds for time of:
   7 Handstand push-ups (sub: DB shoulder press)
   135 pound Thruster, 7 reps
   7 Knees to elbows
   245 pound Deadlift, 7 reps
   7 Burpees
   7 Kettlebell swings, 2 pood
   7 Pull-ups

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.
http://www.crossfit.com/mt-archive2/005450.html

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.