WOD 05/27/14

Big shout out to Pete, Brianne, Mandy, Covina, Derek and Sylvia for doing the Hero WOD “MURPH” yesterday. You all did amazing and I was really happy to see each of you working through it.

Reminders:
– This week we are doing Hero WODs. They will take longer and be a bit grueling. This is done in remembrance of those who have sacrificed so we can enjoy the freedom’s we have. Please be on time and be ready to push through some tough challenges this week.
– Crossfit Southwest Regionals are this week (Friday-Sunday) at the South Town Expo Center (http://games.crossfit.com/region/south-west). I will be working this event as a judge throughout the week. Come by and see some amazing athletes from our region competing to make the Crossfit Games.
– Summer Challenge starts next week (06/02). Buy in is $10. Challenge will go from 06/02 to 08/03. Please see me this week for more info and the tracking forms for the challenge.

WOD:
ciamemorialwall_th
“THE SEVEN”
7RDS for time.
7 Handstand push-ups (Modify to Decline Push-ups)
7 Thursters (135#)
7 Knees to elbows
7 Deadlifts (245#)
7 Burpees
7 KB Swings (32kg)
7 Pull-ups

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.

Post-WOD (Challenge/Cool-down):
Stretch

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