0872:

WU: C. Al // CA

WOD: FQ 6 8 10 12 10 8 6

  • slam ball 10-50? choose wisely
  • ring dips
  • HSPU
  • Strict TTB

STRENGTH: B. Squat 4×6@65%

0862: JT

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

WU: shoulder, lat, chest

STRENGTH: Press 3×5@65%

WOD: JT 21 15 9

  • Handstand push ups
  • Ring dips
  • Push ups

Finish: Mobility 5 minutes

GA: 15 12 9 stink bugs, banded ring dip & HRPU

 

0772: Falkel

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

WU: Prep up
WOD: 25 minutes for rounds
▪ 8 HSPU GA: 3 HSW or 5 stink bugs
▪ 8 box jump 30/24 GA: scale ht.
▪ 1 rope ascents GA: 2 rope climb mods

Finish:3-2 minute plank holds

0759: The Seven!

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.

“The Seven” Seven rounds for time:
• 7 Handstand push-ups
• 7 Thrusters 135/95
• 7 KTE
• 7 DL 245/155
• 7 Burpees
• 7 KB Swings 70/55
• 7 Pull-ups

GA: 7 rounds of 5 at scaled load. Coach will confirm load for all loaded exercises.