WARM-UP

Awareness Drills

3 RNFT
4 R/L Seated Filly Press
:20 Resisted Hollow Hold

3 RNFT
5 R/L Wide Stance Box Squat
:10 Below The Knee Rack Pull

PART 1

“THE SEVEN”

7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters 135/95
7 Knees-to-Elbows
7 Deadlifts 245/165
7 Burpees
7 Kettlebell Swings 70/53
7 Pull-Ups

-Modify
-Lighter
-Use Two Barbells If You Have Space

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.
This workout was first posted on crossfit.com as the workout of the day for Sunday, May 30, 2010