Tuesday, 11/10/2015

NO 6 p.m. class on Friday, 11/13! It’s Ladies WOD & Wine night! If you have not RSVP’d via the Facebook Event, please do so that we can plan. If you aren’t on facebook, please email me, or comment here. Free for members and for non-members.

Mobility:
Hip Flexors

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.

WOD:
The Sevens
7 Rounds:
7 Handstand Push-Ups
7 Thrusters (135#/95#)
7 Knees-to-Elbow
7 Deadlift (245#/165#)
7 Burpees
7 Kettlebell Swings (70#/55#)
7 Pull-Ups

Post your results to the comment section.

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  One thought on “Tuesday, 11/10/2015

  1. "AM" Pete
    November 10, 2015 at 7:41 am

    5:10, 135#, 245#, & 70#. horizontal ring rows and piked HSPU.

    Like

  2. November 10, 2015 at 8:30 am

    Sorry guys! This should have been 7 rounds!

    Like

  3. November 10, 2015 at 7:10 pm

    33:15 Thrusters 35#, Deadlifts 85#, KB 26#, toes to chest , piked HSPU with the box & ring rows

    Like

  4. November 10, 2015 at 8:17 pm

    49:43 OUCH!!
    55# thrusters, 155# dead lifts, 35# kb, ring rows, HSPUs on 24″ box, knees to somewhere

    Like

  5. November 10, 2015 at 9:05 pm

    35:14 rx’d
    Ouch indeed!

    Like

  6. November 11, 2015 at 7:02 am

    40:35 – box HSPUs, 75# thrusters, 175# DLs, 53# KBs. Skipped core, but did 1 rope climb.

    Like

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