Saturday 08.12.17

9:15am Team WOD
eam WOD:
400m kb carry – 100m at a time, partner rides – switch at turn around
50 burpees
150 kb swings
125 kb sdhp
100 partner leg throws
75 kb swings
50 sdhp
25 partner leg throws
50 burpees
400m kb carry – same as above

10:00am Hero WOD
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.

The Seven
7 rft: 7 hspu, 7 thrusters (135/95), 7 k2e, 7 deads (245/170)), 7 burpees, 7 kb (70/53), 7 pull ups

10:00am Cardio WOD
7 rounds: run 400m, 14 burpee pull ups

About Nikki

CrossFit 1525 coach/owner
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