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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.

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.

Warm Up:

  • Run 400m
  • Squat Series
  • Spiderman Stretch
  • Quad Stretch
  • Calf Stretch
  • Crossover hamstring x 10
  • Shoulder Mobility
  • OHS x 10
  • Goodmornings x 10
  • Pull-Ups x 10
  • Pike Push-Ups x 10
  • Tuck-Ups x 20

 

WOD:

"The Seven" - aka "Malich's Annual Birthday WOD"

Seven rounds for time of:

  • 7 Handstand push-ups
  • 7 Thrusters (135/95)
  • 7 Knees to elbows
  • 7 Deadlifts (245/160)
  • 7 Burpees
  • 7 Kettlebell swings (2 pood / 1.5 pood)
  • 7 Pull-ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com