Fri Oct. 25, "Rahoi"

Move

2) AMRAP 12
5 Box Jumps
5 Thrusters
5 Bar Facing Burpees
Rest 30 Sec.

Train

1) Back Squat: Build to a heavy 10

2) Rahoi Hero WOD

AMRAP 12
12 Box Jumps (24/20”)
6 Thrusters (95/65)
6 Bar Facing Burpees

Stimulus

1) This is a second chance attempt at a 10 Rep Max Back squat. If you attempted last week and got 10, aim to increase your weight this time. If you did not complete 10 reps, either retry that weight again or deload slightly to obtain a full ten reps.

2) This is a Hero workout repeated from 11/1/23. This is a shorter workout so be prepared to up the pace for these rounds. Box jumps will take roughly 1 minute, keeping in mind you must stand up fully at the top. Thruster loading should allow for unbroken sets, taking 30 seconds or less. Bar facing burpees will also take about 45 second. Aim to complete a round every 2:00 or less to get around 6-9 rounds.

Extra Credit

3 Rounds For Quality:
30m Backwards Sled Drag (1.5x BW)
30m Sled Push
Rest 2 Minutes

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.