WOD: Tuesday 18, September 2012

We had a lot of PRs in the back squat on Monday and form was good so congratulations to everyone! This Friday you will be seeing a wod that has floor wipers in it so you may as well get to practicing on the skill…

Skill: Floor wiper

Strength: Clean and Jerk
5×1 Squat Clean+Hang Clean+Jerk is 1 rep (progressive weights)

Wod: Rahoi

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Hero_GregoryRahoi_th.jpg

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 fiancee Paula Paulk.

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