Warm Up: Set up for WOD and practice the movements. Get started no later than 15 min after start of class. The WOD will take awhile to finish.

WOD:“The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95 lbs
7 Knees to elbows
7 Deadlifts 245/175 lbs
7 Burpees
7 Kettlebell swings, 70/50 lbs
7 Pull-ups

Scaled: 4 RDS

7-Box assisted HSPU or 30 sec. Handstand hold

7-Thrusters 95/65 or 45/35

7-Toes to Wall

7-Deadlifts 135/95


7-KB Swings 35/25 lbs

7-Jumping Pull Ups

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.