Ari-Beth Marlyne
January 22, 2015
| Performed at: | Project 9 CrossFit |
| Workout Name: | The Seven |
| Description: | Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups |
| Results: | 39m 30s Workout scaled |
| Modifications at: | box hand stand pushups thrusters - 25 lbs knees to ? chest deadlift - 65 lbs kb - 8 kg pull ups - jump from step |
| Warmup: | 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. WARMUP 200m Run 3 Rounds 10 Goblet Squat 10 Kettlebell Swing 10 sec Handstand Hip/Shoulder Prep |
| Cooldown: | RECOVERY Foam Roll As Needed Pigeon Pose 2 min each |
Like TrackMyPR on facebook