TUESDAY 150407


Row 500m

Crossover symmetry

15 squats

15 leg swings

Bear crawl down 

Butt kick back

Inch work down

Zombie walk back

Handstand practice

Warm up movements


Seven rounds for time of (with a 40 min cap)…

7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/165 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, (70/53#)

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.


Roll it all out and mash

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