WEDNESDAY 042016: THE SEVEN

AaronCrossFit

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WEDNESDAY 042016: THE SEVEN
Wednesday’s WOD includes plenty of pushups. Make sure yours are solid from an athletic and movement perspective, watch Coach Aaron in this two-minute Tuesday video.

WOD: THE SEVEN. 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 were 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. This WOD honors their service and their memory.


WOD
FIT: Metcon (Time)
7 Rounds:
7 pushups
7 thrusters
7 knees to midline
7 deadlift
7 burpees
7 kbs
7 ring rows
Rx: Metcon (Time)
7 Rounds:
7 HSPU
7 thrusters (135/95)
7 knees to elbow
7 deadlift (245/185)
7 burpees
7 kbs (53/35)
7 pullups