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Thursday, July 4th Workout of the Day

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Happy 4th everyone! CrossFit and 360 classes will both be tackling this monster hero WOD today. Barbell for CrossFit, dumbbells for 360 with modifications available for handstand push ups and pull ups. Have fun!

“The Seven”

7 rounds for time
7 handstand push ups
7 thrusters (135/95)
7 knees to elbows
7 deadlifts (245/165)
7 burpees
7 KBS (70/53)
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.

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.