Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Pause Back squats 5×3 @ 70-75% with 2 second pause at bottom

WOD:
cia7The “Seven”
7 rounds for time of:

7 Handstand push-ups
7 Thrusters (135 lb./95 lb.)
7 Knees to elbow
7 Deadlifts (245 lb./165 lb.)
7 Burpees
7 Kettlebell swings (70 lb./53 lb.)
7 Pull-ups

There will be a 30 minute time cap for this 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.

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_________________________

usmc-marine-corps-country HAPPY BIRTHDAY SQUARED! HAPPY BIRTHDAY COACH B!! HAPPY BIRTHDAY DAD!

The gallant Marine: Happy Birthday Corps!

Today is the 239th birthday of the United Stated Marine Corps. It’s a day to tell every Marine, “HAPPY BIRTHDAY” and celebrate (with cake!).

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Media:
Monday, November 10, 2014

4 thoughts on “Monday, November 10, 2014

  • November 10, 2014 at 12:40 pm
    Permalink

    5 rds. 28 minutes. Thrusters killed me.
    Thankful I didn’t vomit.

  • November 10, 2014 at 1:16 pm
    Permalink

    225
    6 rounds + 8 reps
    It’s all about the thruster

  • November 10, 2014 at 5:35 pm
    Permalink

    250 strength

    Wod 5 rds 22. Thrusters are killers!!

  • November 10, 2014 at 6:31 pm
    Permalink

    So hard! Even scaled
    125lbs strength
    27:50 : DL 115lbs Thruster was 65lbs

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