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July 30 2016


July 30 2016

vinny deadlift Buckeye games 2016

July 30 2016

Let’s wish Coach Vinny luck and strength as he competes in the Pennsylvania State Weightlifting Championships in Pittsburgh on Sunday, July 31! All of the awesome Strength programming he has helped institute has been paying off in great numbers for all of us and it’s the same style he utilizes to set PRs at meets. Go get ’em Bull!

“The Seven”
7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups
*Modified version available on Beyond the Whiteboard*

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.

This WOD is one of the longer benchmarks you’ll find for many athletes. It truly hits on every aspect of the body, and leaves you feeling both worked and accomplished. It is also a Hero WOD, commemorating the loss of 7 CIA officers and a Jordanian officer. Modify the movements accordingly and give it your best. Your Prep will be a quick warm-up and instruction on movements, because it’s imperative we start within 10 minutes to give as much opportunity to complete the WOD as possible. Coaches have the choice of instituting a time-cap. Get after it, CFS!