#UnionComp – The Granite Games Cycle – SATURDAY (08/12/2017)

Handstand Walk: Accumulate One Hundred Meters

Scale the volume as necessary. The above is intended to be roughly fifteen minutes of solid handstand walk work. A slight increase in intensity from a normal handstand walk practice session.

“The Seven”

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.

Seven rounds for time:

7 Handstand Push Ups

7 Thrusters (135/93)

7 Knees to Elbow

7 Deadlifts (245/173)

7 Burpees

7 Kettlebell Swings (72/53)

7 Pull Ups

We’ve done this workout in our CrossFit Classes before. Today’s a great opportunity to retest an awesome Hero WOD.

Double Lacrosse Ball Snow Angel

Accumulate four minutes smashing the shoulders in this mobility piece.

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