7.13.18 “Rahoi”

Warm-up
9 min EMOM
Bike
Single Jump Rope
Med-ball Sit-up

“Rahoi”
12 min AMRAP
12 Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)
6 Bar-Facing Burpees

Post Wod
Deadlift 5X3
Ring Row 5X max reps
*do all 5 sets of deadlifts before moving on*

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