09022013- Labor Day WOD

*Don’t forget Labor Day Classes are at 930am and 1030am *


Back Squat- 5 x 3

Workout of the Day:

“Rahoi” Hero Workout

Complete as many rounds as possible in 12 minutes of:

12 Box Jumps

9 Thrusters (95/55 lbs)

6 Barbell 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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