The WOD - WED, 23JUN10

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.

Strength Work
Bench Press 3-2-1-1 @ 75-85-95% 1RM

followed by the:

THE SEVEN

Advanced
2 rounds for time:

Handstand push-ups, 7 reps

135/95# Thruster, 7 reps

Knees to elbows, 7 reps

245/175# Deadlift, 7 reps

Burpees , 7 reps

Kettlebell swings, 2/1.5 pood, 7 reps

Pull-ups , 7 reps

Rx
For time:

Handstand push-ups , 7 reps

135/95# Thruster, 7 reps

Knees to elbows , 7 reps

245/175# Deadlift, 7 reps

Burpees , 7 reps

Kettlebell swings, 2/1.5 pood, 7 reps

Pull-ups, 7 reps

Intermediate
For time:

Handstand push-ups, 7 reps

95/65# Thruster, 7 reps

Knees to elbows, 7 reps

225/155# Deadlift, 7 reps

Burpees, 7 reps

Kettlebell swings, 1.5/1 pood, 7 reps

Pull-ups, 7 reps


Novice
For time:

Handstand push-ups, 7 reps

75/45# Thruster, 7 reps

Knees to elbows, 7 reps

185/135# Deadlift, 7 reps

Burpees, 7 reps

Kettlebell swings, 1.5 pood/12kg, 7 reps

Pull-ups, 7 reps


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