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A suicide bomber killed seven CIA officersand 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.

Warm up: Light to heavy – gain understanding. 3 reps of all movements (scaled) X3

Wod: 7 RFT

• 7 HSPU
• 7 Thruster 135/95
• 7 KTE
• 7 DL 245/155
• 7 Burpee
• 7 KB Swing 70/53
• 7 Pull ups

Warm up: 10 push ups, 10 box step ups, 10 med ball clean, 50 m run X4 Get mobile and go!

Wod: For time

• 20 burpees
• 30 box jumps 24/18
• 40 wall balls 20/14
• 1 mile run
• 40 wall balls
• 30 box jumps
• 20 burpees

Warm up: 2 pull up, 12 squats, 100 m run 20 sec wall squat x10

Strength: B. squat 5 3 3 – set 4 max rep effort

Wod:  4 RFT

• 200 m run
• 15/8 pull ups
• 12/8 DB Thrusters w/2ct hold of top

It has been a big week of training. See you for a nice recovery wod Saturday morning.

Warm up: shuttle runs, 8 squats, 3 pwr clean to press x4

Wod: 6 RFT

• 12 DL 135/95
• 6 power cleans
• 3 Thrusters
• 400 m run

Strength: B. Squat 4×6//65

Warm up: Mobility fun

Wod 1: 3 min Amrap

• 8 ring rows
• 1 HSPU
• 1 Pistol

Wod 2: 3 min Amrap

• 5 Ring Dips
• 2 HSPU
• 1 legged squat

Wod 3: 3 min Amrap

• 6 Shoot thru’s
• 6 Kipping pull ups
• 12 jumping split squats

Skill: MU 3,6, or 9

Beth needs the help of her 2120 family! Nick is on deployment, and they have just bought their first house in Carlsbad. We need everyone’s help on Saturday after the 9am WOD. Come on out and show Beth some love.