12-1-15

STRENGTH
10 min OTC 30 sec on 30 sec rest
6-10 rep seated press – sitting on the ground (45#/30#)

CONDITIONING
3-6-9-12
Burpees & KB Swing (70#/53#)

40 box step ups with your KB

12-9-6-3
Burpee & KB Swing

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11-27-15 Rahoi

Just a reminder that we will only be holding two classes tomorrow at 8 am and 9 am.

Rahoi
Hero_GregoryRahoi_th.jpgComplete as many rounds as possible in 12 minutes of:
12 Box Jump (24″/20″)
6 Thruster (95#/65#)
6 Bar-facing burpees

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 fiance Paula Paulk.

Compare your previous score HERE.

11-26-15 Rahoi