Friday 160715

Special Agent Gregory J Rahoi

Special Agent Gregory J 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

 SaturdayThere will be an OLY class ONLY at 6a at the Box. HERO WOD will be done at 9a at Middle Inlet Beach!!

9am Beach WOD Saturday will be at the Middle Inlet Beach at Pineview. Bring your goggles for those who can swim well for a little extra spice.Well run multiple WOD heats as needed.
 Food, water fun and friends to follow for the remainder of the day! We hope to see you all there!!!

Dynamic Warm-Up – Mobility
Prepare to Honor..

A.
WOD: “Rahoi”

12 Minute AMRAP of:
12 Box Jumps 24/20, 20/16, 16/12
6 Thruster 95/65, 75/55, 55/35
6 Bar Facing Burpees

*Scale reps and weight of movement as needed for smooth mechanical progression on A.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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