STRENGTH & SKILL: Bar Muscle-ups COMPLEX
EMOM 6 minutes -without coming off the bar!
1 Toes to Bar
1 Chest to Bar Pull Up
1 Bar Muscle Up
WEIGHTLIFTING: Back Squat
E2MOM 12 minutes 4 back squats at 65% of 1RM
WOD: “Rahoi”
AMRAP 12 minutes
12 Box Jumps, 24/20
6 Thrusters, 95/65
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006.
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