Monday, February 11, 2019

4 rounds:
2min triple-under
2min burpee




The Art of Elite Fitness
4 rounds:
2min triple-under
2min burpee
1,000m row
30 dip
30 sumo deadlift high-pull (75/55lbs)
30 handstand push-up
30 power snatch (75/55lbs)
30 burpee
30 pull-up
30 thruster (75/55lbs)
Happy Birthday Charlotte, NC
20min amrap:
5 burpee
1 rope climb (15ft)
30 double under
7 rounds:
7 handstand push-up
7 thruster (135/95lbs)
7 knees-to-elbows
7 deadlift (245/175lbs)
7 burpee
7 kettlebell swing (32/24kg)
7 pull-up
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.