Rahoi 007

AMRAP 12 MINS: BOX STEP-UPS, THRUSTERS AND BURPEES

Elements

Complete as many rounds as possible in 12 mins of: 12 Box Step-ups, 12 in 6 Thrusters, 45/35 lbs 4 Burpees

RAHOI

Fitness/Advanced

Complete as many rounds as possible in 12 mins of: 12 Box Jumps, 24/20 in 6 Thrusters, 95/65 lbs 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.

Coach G's Notes- I though it would be legit to have a special agent representing our 007 workout. Hero WODs are something to cherish. Let talk- 12 mins is a medium length WOD so keep it calm and sustain yourself. Understand your weakness in this WOD and attack it. If you're bad at all of these movements then maybe you should be coming to Crossfit more eh? ( I know the classes are hard to get into) The other two movements should be treated as rest for that weakness, think about flowing through this WOD but those last two mins is the time to AMP IT UP. Bodies should hit the floor. All it takes is all you got.