– MONOSTRUCTURAL REPEATS –
5 Rounds:
12/9 Calorie Air Bike
*30 sec rest in btw rounds.
*goal is a hard consistent effort.
– WORKOUT OF THE DAY –
“The Seven”
7 Rounds For Time:
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
– BEHIND THE WORKOUT –
Background: “The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers
and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern
Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting
on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.
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.
This workout was first posted on the CrossFit Main Site as the workout of the day for Sunday,
May 30, 2010 (“100530”). It has since become one of CrossFit’s most recognizable Hero
WODs
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