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


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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