WOD

040922

By April 8, 2022 No Comments
Saturday, April 9

WOD

Warm-up:
5 minute AMRAP:
1 Wall walk up
5 Bootstrapper
5 Burpee
5 Top down deadlift
5 Thruster
5 Pullup
then
Spend 7 minutes setting up, including warming up thruster and deadlift.

Hero WOD:
“The Seven”
7 RFT:
7 Handstand Push-Ups (HRPU)
7 Thrusters (135/95, 95/65, Use DB’s if using less than 95/65)
7 Knees-to-Elbows (knee raise)
7 Deadlifts (245/165, 195/135, 155/105, 125/85)
7 Burpees
7 Kettlebell Swings (70/53, 53/35, 44/26)
7 Pull-Ups (Jumping pullups)
*38 minute cap. Compare to 020820
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. 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.

Mobility: 1:00 Pigeon

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