Tuesday 1.22.13

Buy In: 12 Reps: PVC Shoulder Complex, PVC Shoulder Press, PVC OHS, Bridges, Side-lying bridges, glute-ham sit ups, weighted hip bridges (thruster weight).  3 sets progressive loading thrusters and deadlifts.

copied and pasted from CrossFit.com:

for time: "The Seven"

Seven rounds for time of:
7 Handstand push-ups  (sub incline push ups using a stack of plates to elevate the feet)
135 pound Thruster, 7 reps  (women 95)
7 Knees to elbows
245 pound Deadlift, 7 reps (women 185)
7 Burpees
7 Kettlebell swings, 2 pood (women 53#)
7 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.


Mike AlleyComment