WARMUP
10 min AMRAP
1 min cardio
5 Box Step/Jump
10 plate thrusters
10 halos
10 PVC Passthroughs
10 PVC OHS
Then..
BB Warmup + Snatch Grip DL + Hang Power Snatch + Hang Squat Snatch
STRENGTH – 2 parts
A) E2MOM x 4 (8 min)
Snatch Grip Deadlift
5-5-5-5
B) EMOM x 8
1 Hang Squat Snatch (or Hang Power Snatch)
WOD
OPTION 1
“Rahoi”
AMRAP 12
12 Box Jump (24/20″)
6 Thruster (95/65)
6 Bar Facing Burpee
*Goal 5-6 Rounds
OPTION 2
Teams of 2 work in and “I go, you go” format
Goal: 8+ rounds total
STIMULUS:
Duration: Moderate
Weight: Light
Skill: Moderate
Volume: Moderate
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.
OPTIONAL POST WOD
400m Sandbag Run
Or
500m Row
CrossFit Reserve 