Saturday - Monday, November 4-6th

SATURDAY

Warmup: 3 Rounds

Banded Forward Monster Walk - 20 Steps

Banded Side Steps - 20 Steps

Hand Stand Walks - 20 Steps

200 meter row

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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.

First posted 30 May 2010

"The Seven"

7 Rounds for Time

7 HSPU's

7 Thrusters 135/95#

7 Knees to Elbows

7 Deadlifts 245/115#

7 Burpees

7 KBS 70/55#

7 Pullups

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SUNDAY  

Amnesty - Pick a workout you may have missed during the week or work on a skill

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MONDAY

Warmup: 50 Burpees

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Strength: 8! ~ Not for Time & Increasing Loads

Back Squat

Deadlift

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WOD - 8 Minute AMRAP

1 Rope Climb

3 Hang Cleans 165/115#

5 Hand Release Pushups