Wednesday 20th March 2013

The Seven

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in south eastern 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.

7 Rounds For Time:

  • 7 x HSPU
  • 7 x Thruster (45/60kg)
  • 7 x K2E
  • 7 x Deadlifts (65/110kg)
  • 7 x Burpees
  • 7 x KB Swings (24/32kg)
  • 7 x Pull-ups

Scale accordingly……and remember hero WOD’s are not meant to be easy!


I know we were a bit sneaky & failed to mention the 20min time-cap initially but I am sure you were all grateful. We will atttempt the full 7 rounds on a Saturday sometime before 2013 is out! 

Here are the scores….(too much information to be typed out!)

20.03.13 wod 1

20.03.13 wod 2


  1. Holy cr@p….

  2. I scaled the shit out of that one, sucks to be injured.

    • Reggie, you might be interested to know that we time capped everyone to 20mins so we didn’t actually get through 7 rounds…..I know that would have taken me a long, long time! Rest that back!

  3. For scores, see photos in post.
    Stewy – Since the flash went off on your score making it hard to see, you were 4 + 7 Thrusters.
    Reggie – you also get your own special score. 4 + 10 Burpees (Modified version of 7 HSPU Box, 7 DU’s, 7 Tucks, 7 Strict Press (35), 14 Burpees, 7 Pull-ups)
    A tough WOD that will only get tougher when we eventually do all 7 rounds!


  1. […] See scaling and how much you got done within 20mins last time here […]

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