Front Squats
4 Rounds
- · Sprint 30m
- · 20 Flutter kicks
- · 10 Squat Jumps
The Seven
7 Rounds
- · 7 Handstand Push Ups
- · 7 Thrusters (60/40)
- · 7 Knees to Elbow
- · 7 Deadlifts (110/70)
- · 7 Burpees
- · 7 KB Swings (32/24)
- · 7 Pull Ups
A suicide
bomber killed seven CIA officers and one Jordanian officer at a remote
base in south eastern Afghanistan on December 30, 2009