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Tuesday, May 3, 2022

4:30 Class:

The Seven: 

7 Rounds of: 

7 Handstand Push-ups 

7 Thrusters (135/95)

7 Knees-to-Elbows

7 Deadlifts (245/165)

7 Burpees 

7 KB Swings (53/35) 

7 Pull-ups 


Also know as “The CIA Seven”, the workout is named in honor of seven CIA officers who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. 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.

5:30-OLY

Snatch:

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Back Squat:

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1+ @95%

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