Warm Up: – AMRAC 6
5 burpee box jumps @ 24/20
15 air squats
30 DU / 60 SU
Then: 4 min barbell warmup
HERO WOD: – "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.
AMRAP 12
12 box jumps @ 24/20
6 thrusters @ 95/65
6 bar-facing burpees
Gymnastics: – 2 rounds NFT
15 glute-ham raises (partner)
15 banded hip bridges @ 2111
