9am Class, 10am – Noon Open Gym

WORKOUT

“Barbell Complex” – 5 Rounds For Load
10 Deadlifts
10 Hang Power Clean
10 Front Squats
10 Jerks
No time component.
Bar may be put down at any time.

BENCHMARK TRAINING

Girl


“Kelly”
5 RFT
Run 400m
30 Box Jumps 24/20”
30 WallBalls 20/14# to 10/9’

Hero

“Rahoi”

12 min AMRAP

12 Box Jump 24/20”

6 Thruster 40/30kg

6 Bar facing Burpee

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.