Don’t forget! Classes at 8am, 9am, and 10am only today.

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.

Today we workout in remembrance.


WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility

WIN
SKILL & LIFT:
Warm up WOD Movements
WOD:
“THE SEVEN”
7 Rounds
7 HSPU
7 Thruster (135/95)
7 K2E
7 Deadlift (245/170)
7 Burpees
7 KBS (70/53)
7 Pull Ups

FIT
SKILL & LIFT:
Warm up WOD Movements
WOD:
“THE FIT SEVEN”
7 Rounds
7 HRPU
7 Goblet Squats (70/53)
7 K2E
7 Sumo Deadlift High Pull
7 Burpees
7 KBS 
7 Pull Ups
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