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“The Seven”

By 03/28/2011No Comments


Warm Up (10 mins)

Mobility and Line Drills

Workout of the Day (WOD) (45 min cap)

“The Seven”
Seven rounds for time of:

7 Handstand push-ups

7 Thruster 135M/95W

7 Knees to elbows

7 Deadlift 245M/175W

7 Burpees

7 Kettlebell swings 70M/53W (American)

7 Pull-ups


Modified Version

7 Push Ups (release hands on ground chest and thighs hit the deck)

7 Thrusters (whatever weight you can handle w/ proper form)

7 Hanging leg raises

7 Dead Lifts (whatever weight you can handle w/ proper form)

7 Burpees (everyone can do Burpees)

7 Kettlebell Swings (Russian)

7 Jumping and Band Assisted 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.