GROUP A

MOBILITY

Wrists
Hips
Thoracic
First rib

SKILLS

Hand stand holds or walks

STRENGTH

Push press 5×5
One set every 2mins

WOD

4 Rounds
10 Pull ups
15 Push ups
20 Wall balls 9/6kg

OPTIONAL EXTRAS

5min AMRAP
30m Sled push
10 Ball slams 12/9kg

GROUP B

1. 10min EMOM
   10m hand stand walk for skill not speed
2. Seven rounds for time of:
   7 Handstand push-ups
   7 Thruster 60/40kg
   7 Knees to elbows
   7 Deadlift 112.5/75kg
   7 Burpees
   7 Kettlebell swings 32/24kg
   7 Pull-ups
   (Workout courtesy of crossfit.com)
3. Optional extras
   5min AMRAP
   30m sled push
   10 Ball slams 12/9kg

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.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.