"The Seven"

In honor of the men and women who have served and those who are currently serving our country we will be doing a "Hero" workout today.

"The Seven"

7 rounds for time

7 HSPU

7 Thrusters (135/95)

7 K2E

7 Deadlifts (245/165)

7 Burpees

7 KB Swings

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.

HAVE A GREAT MEMORIAL WEEKEND!!

Just a reminder that we DO NOT have class on Sunday or Monday Morning!! Classes resume as normal Monday Evening 5:30 and 6:30pm!

Power Cleans 3-3-3-2-2-1

10 Rounds:
10 Cleans 135#, 95#
10 Burpees

HSPU 4xBurnout
Weighted Push Ups 4x5

AMRAP in 10 Minutes:
10 KB Swings 66#, 44#
10 Push Ups
10 Wall Balls 20#, 14#

Deadlift 5-5-5-3-3-3

3 Rounds for time:
12 Hang Power Clean 95#, 135#
20 Box Jumps
200m Sand Bag Carry 35#, 50#

Tabata Intervals:

Squat Jumps
Body Rows
Push Ups
K2E

Restistance Runs-4
DB Overhead Press-4x15

OHS 3-3-3-2-2-1

21-15-9
KB Snatch 53#, 35#
Ab Mat Sit Ups
Ring Dips