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Sep 12th, 2017

Category: WOD
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WEDNESDAY 09/13/17

4 SETS
BACKSQUATS 8-10 REPS
-REST 2 MIN
PULL UPS 8-10 REPS
-REST 2 MIN

AMRAP 15 – ALTERNATE ROUNDS IN TEAMS OF 2
7 TOES 2 BAR
30 DOUBLE UNDERS

Sep 11th, 2017

Category: WOD
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TUESDAY 09/12/17

FOR TIME
400M RUN
-IMMEDIATELY FOLLOWED BY
3 ROUNDS
10 SHOULDER TO OVERHEAD (155/105)
20 BOX JUMP (24/20)
30 KB SWINGS (53/35)
-IMMEDIATELY FOLLOWED BY
400M RUN

Sep 10th, 2017

Category: WOD
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MONDAY 09/11/17

“THE SEVEN”
7 ROUNDS
7 HSPU
7 THRUSTERS (135/95)
7 KNEES 2 ELBOW
7 DEADLIFTS (245/165)
7 BURPEES
7 KB SWINGS (70/53)
7 PULL UPS

SCALE ACCORDLINGLY

cia7

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.First posted 30 May 2010

Sep 8th, 2017

Category: WOD
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SATURDAY 09/09/17

TEAMS OF 2
AMRAP 25
PARTNER 1 – “CINDY”
PARTNER 2 – 500M ROW

-PARTNER 1 WILL PERFORM CINDY UNTIL PARTNER 2
FINISHES ROW, THEN SWITCH.

Sep 7th, 2017

Category: WOD
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FRIDAY 09/08/17

A. 4 SETS
SINGLE ARM KB PRESS 6-8 REPS EACH ARM
-REST 45 SEC
KB SWINGS 20 REPS
-REST 45 SEC
SIDE PLANKS 30-45 SEC EACH SIDE
-REST 45 SEC

B. TEAMS OF 2, ALTERNATE TO COMPLETE 7 ROUNDS EACH
7 PUSH PRESS
7 TOES 2 BAR