Log your benchmarks and Hero WOD's in the CrossFit App to track your progress.
Hero Workout
The Seven
RX'D Workout
7 rounds for time of:
7 handstand push-ups
7 thrusters
7 knees-to-elbows
7 deadlifts
7 burpees
7 kettlebell swings
7 pull-ups
7 handstand push-ups
7 thrusters
7 knees-to-elbows
7 deadlifts
7 burpees
7 kettlebell swings
7 pull-ups
♀ 95-lb thrusters, 165-lb deadlifts, 53-lb kettlebell
♂ 135-lb thrusters, 245-lb deadlifts, 70-lb kettlebell
♂ 135-lb thrusters, 245-lb deadlifts, 70-lb kettlebell
About The Seven
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. 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.