Warm-up/Mobility

 

Dynamic warm-up/movement prep

 

WOD A)

 

“RAHOI”

12 min AMRAP:

12 Box Jump 24/20”

6 Thruster 95/65lb

6 Bar-facing Burpees

 

WOD B)

 

Tabata Sit Ups (Add a 20/15lb weight if you have a tabata sit up score of more than 10)

rahoi

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

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