0830/0930 a.m. CrossFit Class
Team WOD (teams of 2): “Don’t Drop the Baby”
With a 45#/33# bar do 50 Thrusters each. Bar never touches the ground, you must pass it between partners. If bar touches the ground, 5 burpees each.
When finished, load the bar up with your weight (Men use 115#/Women #75) BUT the bar may never touch the ground. Each person grabs an end and walk/run 2 laps with the bar at your hip only. If you drop or set the bar down, 5 burpees each. After two laps do 50 Sit-ups each with your feet hooked around the plate.
Pick up the bar and continue two more laps, Again, anytime the bar is set down, 5 burpees each. After two laps do 25 push-ups each with your hands on the bar. Resting position will be in a plank with arms locked out. 5 burpee penalty. Two more laps and finish by doing 25 pull-ups each. One person working at a time.
10:30 a.m. Oly/Lifting Class
“The Seven” (Hero WOD) / Modified to 4 Rounds
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.
Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/175 pound Deadlift, 7 reps
7 Kettlebell swings, 70/53