"The Seven"

Warm Up:

300 m run, PVC shoulder dislocates, inch worm with up and down dog, iron crosses, scorpion

Buy in:

Thruster/Deadlift Warm up (bar, 50% WOD wt. & so on)

WOD:

"THE SEVEN"

7 Rounds for Time:

7 HSPU

7 Thrusters 153/95#

7 Knees to Elbow

7 Deadlift 245/170#

7 Burpees

7 KB Swings 70/44#

7 Pullups

A suicide bomber killed 7 CIA officers & 1 Jordanian officer at a remote base in SE Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. 7 new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, families, and colleagues dedicated to fight against the enemy, forever in their name.

It also happens to be Nate's 31st Birthday so we felt it was appropriate to do a "Hero WOD" in honor of our local Denver firefighter, Nate! We hope you all enjoy!

Cash out:

31 Russian Twists...HAPPY BIRTHDAY NATE!!!

All workouts will be scaled to your individual fitness level.