EMOM 5 minutes of:
10 wall balls
5 burpees (same minute)
Weightlifting:
E2MOM: Deadlift
12 minutes 4 Deadlifts at 78% of your 1 RM
WOD:
Rahoi: 12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees
In honor of 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.