Warrior Wed.
metcon 1
“Rahoi“
Complete as many rounds as possible in 12 minutes of:
24/20 inch Box Jump 12 reps
95/65 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.
-AND/OR-
metcon 2
“Ship“
9 rounds for time of:
185 pound Squat clean 7 reps
8 Burpee box jumps 36″ box
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
*choose 1 or do both as option
COOLDOWN
4x
20 back extensions
20 hollow rocs