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SATURDAY 190406

Warm-up:

Individual…

Bike 3 minutes

10 Squats

10 Push ups

Group…

Coaches Choice….

 

Fitness:

30 Minute AMRAP with a partner following each other….

7 +7 L-Seated DB Press
Dumbbell  Thrusters, 7 +7 reps
7 +7 Knees to elbows or hanging knee raises
Deadlift, 7+7 reps
7+7 Burpees
7+ 7 Kettlebell swings
7+7 Pull-ups

 

Performance:

The Seven“- Partner style

30 Minute AMRAP with a partner following each other….

7 +7 Handstand push-ups
135/95 pound Thruster, 7 +7 reps
7 +7 Knees to elbows
245/175 pound Deadlift, 7+7 reps
7+7 Burpees
7+ 7 Kettlebell swings, 2 pood/1.5 pood
7+7 Pull-ups

 

Explanation of the Hero workout…..

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.

Mobility:

Roll and mash it all….

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