150401

Skill/Strength

• Hand Stand Push Up Skill Work

Followed By

• Max Effort Strict Hand Stand Push Ups
• Max Effort Kipping Hand Stand Push Ups

     -  Or

• Max Effort Box Hand Stand Push Ups (If Modifying)

WOD:  THE SEVEN (Modified)
7 RFT

RX

• 7 x Hand Stand Push Ups
• 7 x Thrusters (105/75#)
• 7 x Knees 2 Elbows
• 7 x Deadlifts (105/75#)
• 7 x Burpees
• 7 x American Kettlebell Swings (70/53#)
• 7 x Pull Ups

Level 2

• 7 x Hand Stand Push Ups
• 7 x Thrusters (105/75#)
• 7 x Knees 2 Elbows
• 7 x Deadlifts (105/75#)
• 7 x Burpees
• 7 x American Kettlebell Swings (70/53#)
• 7 x Pull Ups

Level 1

• 7 x Push Ups
• 7 x Thrusters (45/35#)
• 7 x Knee Raises
• 7 x Deadlifts (45/35#)
• 7 x Burpees
• 7 x American Kettlebell Swings (35/26#)
• 7 x Ring Rows

Notes

• 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.