Thrusters

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.

Thrust This…

Skill/Strength: Skill
Squat Therapy

WOD: Strength Conditioning
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use (75/45#)
From 5:00-10:00 use (95/65#)
From 10:00-15:00 use (115/85#)

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

Finish: Endurance
400m Run
2 mins Rest
400m Run

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