ACF – July 12, 2019


“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.

This is one of my favorite Hero workouts and one of the most challenging as well. Rep schemes and loading that allow you to keep moving through each movement. If you need to back things off a bit to meet the goal time domain try doing 4 rounds instead or keeping it at the 5 rounds and only doing 5 reps of each exercise. Start at a steady pace and see if you can hang onto it. Being able to do the reps unbroken is a huge help in keeping your time quick so try to maximize your work sets and be smart about transitions between movements.

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