Deadlift

iThruster

Skill/Strength: Strength
Deadlift
20 reps @ 60% of 1RM (unbroken)

WOD: Conditioning
With a continuously running clock complete 5 Thrusters every minute.
0:00 – 5:00 (75/55#)
5:00 – 10:00 (95/75#)
10:00 – 15:00 (115/95#)
15:00 – 20:00 (135/115#)

Continue adding 20lb. every 5 minutes for as long as you are able…


Finish: Skill

5 Rope Climbs
A. Legless
B. Rope Climb
C. Technique Work

Run For It

Skill/Strength: Strength
Deadlift
3 x 5 @ 80% of 1RM
Add 10# to 1RM before figuring %

WOD: Conditioning
5 RFT:
400m Run
2 mins Rest

Finish: Gymnastics
5 min EMOM of Muscle Ups
A. 2 Bar Muscle Ups/1 Muscle Up
B. 1 BMU/2 Jumping/Banded Muscle Up
C. 3 Pull Ups

17.1

Skill/Strength: Strength
Deadlift
3 x 5 @ 80%

WOD: Conditioning
For time:
10 dumbbell snatches (50/35#)
15 burpee box jump-overs (24/20″)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Finish: Recovery
Mobility

The Seven

WOD: Conditioning
7 RFT:
7 Handstand push-ups
7 Thrusters (135/95#)
7 Knees to elbows
7 Deadlifts (245/
7 Burpees
7 Kettlebell swings (32/24kg)
7 Pull-ups

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.
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