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.
WOD:
"The Seven"
7 Rounds for Time:
- 7 Handstand Push-ups
- 7 Thrusters, 135 lbs
- 7 Knees to Elbows
- 7 Deadlifts, 225 lbs
- 7 Burpees
- 7 KB Swings, 2 pood (or 75 lbs DB)
- 7 Pull-ups
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2 comments:
WOD:
"The Seven"
3 Rounds for Time:
- 7 Handstand Push-ups
- 7 Thrusters, 42,5 kg
- 7 Knees to Elbows
- 7 Deadlifts, 82,5 kg
- 7 Burpees
- 7 DB Swings, 20 kg
- 7 Pull-ups
Time: 24:13
I appreciate the creative cruelty you put in these WODs, but I really can't imagine I'll be able to do unscaled versions within the next one or two years... :)
I can't claim for this one, this is a relatively new CrossFit.com Hero WOD. It's absolutely brutal.
BTW, you did a great job scaling this: you finished in a time that was very similar to that of the top CrossFitters, which is always the goal when scaling. That way you know you're getting the "intended" stimulus. This isn't always a hard and fast rule, but works very well for super-hard WODs like "The Seven."
- Alex
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