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 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.
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
……Rest in Peace, “Southside”, Jeremy and “Bong.
Dane Paresi "Bong"
- Jeremy Wise
Scott Roberson "Southside"
5:00 AMRAP X 3
Strength: Press.
Warm Up
5 Reps @ 40% of 1RM.
5 Reps @ 50% of 1 RM.
3 Reps @ 60% of 1 RM.
Work Set
5 Reps @ 60% of 1 RM.
5 Reps @ 70% of 1 RM.
5 Reps @ 75% of 1 RM.
WOD:
AMRAP in 5 minutes of:
5 Thrusters (95#M/65#W)
10 Box Jumps (24″M/20″w)
Rest 1:00
AMRAP in 5 minutes of:
5 Plyo Push Ups
10 Jump Squats
Rest 1:00
AMRAP in 5 minutes of:
5 Overhead Squats
10 Double Unders (or 40 Singles)
5 Rounds for Time
Strength: Deadlift.
Warm Up
5 Reps @ 50% of 1 RM.
5 Reps @ 55% of 1 RM.
3 Reps @ 60% of 1 RM.
Work Set
5 Reps @ 60% of 1 RM.
5 Reps @ 65% of 1 RM.
5 Reps @ 70% of 1 RM.
WOD:
5 Rounds for Time of:
10 Chest-to-Bar Pull Ups
20 Wall Ball Shots (20#M/15#W)
30 Double Unders (or 120 Single Unders)
Happy Birthday, Los!
