5.9.14

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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.

CrossFit FMS WOD:

1.)  Warmp-up

4 minute AMRAP

300m run

  • 9 pass throughs
  • 6 thrusters
  • 3 push ups

WOD: 

Power clean 5×3  @ 60-75%

add 2.5 lbs to last weeks load

then

“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

 

 After Party:

 

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