Monday, July 1, 2019

CFIS Logo.png

(OlyNastics)

WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec/arm PVC chicken stretch, 20 sec handstand hold, 10 hanging shrugs, 5 BB straight leg deadlifts, 5 BB deadlifts, 5 KB deadlifts, 5 RKBS, 5 push-up to down dog

WOD

“The Seven” 7 Rounds for Time:

7 Handstand push-ups (Mods: Pads, Box or Push-ups)

7 Thrusters (135/95) (50+ 95/65) (Mod: DB’s)

7 Knees-to-elbows

7 Deadlifts (245/165) (50+ 175/115)

7 Burpees

7 Kettlebell swings (70/53) (50+ 53/35)

7 Pull-ups (Bands or Jumping)

"The Seven" is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

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.


Gymnastics (6:30)

Skill (20 min)

3x5 Weighted Pull-ups
3x8 Weighted Dips

WOD

21-15-9
SA DB Hang Power Snatch (50/35#)
Ab-mat Sit-up
Cal Bike