Head to the box for an awesome 4th of July WOD. You have 3 times to choose from!

9:00 AM

10:00 AM

11:00 AM

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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.

WARM UP:

200 M. Run
2 Rounds
10 OHS
10 Good Mornings
10 Pass Throughs
10 Inch Worms

LIFT:

Warm up your DL & Thruster

WOD:

“THE SEVEN”

7 Rounds

7 HSPU
7 Thrusters (135/95) (115/75) (95/65) (75/55)
7 K2E
7 Dead Lift (245/175) (225/155) (205/135) (185/125)
7 Burpees
7 KBS (70/44) (53/35) (44/26) (35/18)
7 Pull Ups

POST WOD:

Roll and Stretch

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