Thursday 12.31.2020

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Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Deadlift
7 x Thrusters
10 x Hollow Rocks
III. Mobility
IV. Movement Review & Set-up, WOD overview, Movement warm-up sets

“The Seven”
Seven rounds for time of
7 x Handstand Push-ups
7 x Thrusters (135/95lbs)
7 x Knees-to-Elbows
7 x Deadlift (245/165lbs)
7 x Burpees
7 x American KB Swings (32/24kg)
7 x Pull-ups


  • Scaling for today will include a time cap option of 25, 45, or bust.  Athletes may also opt to perform a 5 round version; this is in the interest of scaling the total working volume of the Hero WOD above.
  • Movement scaling will be based on each individual athlete’s level of skill per the seven components shown above for each round of work.
  • 2 brief examples of individual movement scaling would be to adjust the weight on the Thruster or Deadlift tasks based on an athlete’s current strength level.
  • Assess current abilities for these movements during individual warmup time today as follows: challenge oneself to show that seven rep sets at 60% of their 1RM is a repeatably achievable task for training.

Post scores to comments.

Who are “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.

The CIA officers killed in the attack were

Jennifer Lynne Matthews, 45
Scott Michael Roberson, 39
Harold E. Brown Jr., 37
Darren LaBonte, 35
Elizabeth Hanson, 30

The security contractors killed in the attack were

Jeremy Jason Wise, 35
Dane Clark Paresi, 46

Samy Daghir

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