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11/11/2016

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rahoi

Warm Up:

  • Accumulate 2 min in bottom of Front Squat 95/65
  • Unsupported 1 Arm Row 3×10/arm

Strength:

4 sets:

  • Front squat x 3 + Push Press x 3
  • Muscle Up Negatives 4×2-3 / Max Chin Over Bar Hold + 5 sec Negative

W.O.D.

“Rahoi”

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

12 min AMRAP:

  • 12 Box Jumps 24/20
  • 6 Thrusters 95/65
  • 6 Bar Facing Burpees