Tuesday, September 25, 2012

Wednesday - Hero WOD "The Seven"

You can come in the morning and enjoy Audrey's muscle up instruction, or if you're not into being awesome, you can simply like her on facebook.

LIFT
Burgener warm-up
2 power cleans every :30 for 10 minutes (use 75-85%)



HERO WOD
“The Seven”
7 Rounds (25 minute cut off)

7 HSPU
7 Thrusters (135/ 95)
7 KTE
7 Deadlifts (245/ 155)
7 Burpees
7 KBS
7 Pull Ups

Use a light enough weight so that you will have a chance of finishing - you will need to move fast.  Powerlifters should cut the rounds way down to 2 or 3.

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37.  Demo here.
CIAMemorialWall_th.jpg
Enlarge image
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.
CrossFit.com, May 2010


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