Warmup
Row, Run, Ski or Ride 2 min
3x10 Slam Balls
3x10 Good Mornings (bar)
3x Length Pinch Grip Farmers Carry with plates

Strength
5xLength Yoke Walk

WOD - The Seven
7 Rounds
7 HSPU
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 KB Swings
7 Pullups
*Compare to 11/29/2014 & 11/2/2013

The Seven
A suicide bomber killed Seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 by a suicide bomber 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.