SEVENTH BRO SESSION ANNOUNCEMENT

It is time to get into another partner for the seventh bro session. This time around we are going with another grueling Hero WOD. In fact, this particular Hero WOD has been affectionately ranked as one of the top six most brutal CrossFit workouts of all time. So what better way to do it then to share the misery with a buddy. For those of us that have had the pleasure of doing "The Seven" we know how taxing the combination of 7 Handstand Push-ups, 7 Thrusters, 7 Knees-To-Elbows, 7 Deadlifts, 7 Burpees, & Kettle Bell Swings and 7 Pull-ups, all done for 7 rounds can be. The best times we have seen at CFTR range in the 30-45 minute range with many going beyond the 60 minute mark. Top CrossFitters have been know to put up times in the 20 minute range which certainly seems ludicrous to mere mortals.

The following description and basis for "The Seven" first appeared on CrossFit.com on May 30, 2010:
"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. "

Sharing "The Seven" with a friend will make it somewhat more tolerable but no less fun. So here are the details for Bro Session #7:

Part #1

• Muscle Snatch 5 x 3
• Power Snatch 5 x 3

Part #2

AMRAP60

• 7 HSPU
• 7 Thrusters (135#/95#)
• 7 K2E
• 7 Deadlifts (245#/165#)
• 7 Burpees 
• 7 KBS (32kg/24kg)
• 7 Pull-ups

Some comments on the details of this workout:

1. The snatch work will be done between 12:30 pm and 1:30 pm so that we can start "The Seven" as close to 1:30 pm as possible.
2. The snatch component is technique based and loads should be adjusted accordingly. The Muscle Snatch will work and help develop the turn over portion of the movement emphasizing the lockout overhead. The Power Snatch will work on the catch phase of the lift and typically emphasizes getting under the bar comfortably while receiving the weight overhead. Do not get crazy with the weights and emphasize good mechanics that are consistent across all the reps.
3. "The Seven" will not be capped at 7 rounds per se but will be as many rounds as possible within the 60 minute window. You and your partner will alternate movements as you go so each time you start a new round you and your partner will be responsible for different exercises. This means if the first round you did HSPU, K2E, Burpees and Pull-ups then the second round you will do Thrusters, Deadlifts and KBS. The opposite will of course be true for your partner.
4. Pick weights that both partners can reasonably handle.
5. Use the rest time between movements to recover so that you can crush the next movement when it is your turn again.
6. Have fun and remember that we are not only working out but we are also commemorating the sacrifice others have made to protect our freedoms and way of life.

WOD DATE AND TIME WILL BE: SATURDAY DECEMBER 20th AT 1:30pm (SKILL WORK TO START AT 12:30pm)