9am Community Trial Class 1. Skill: Movement Prep 2. 12 Minute AMRAP: 12 Goblet Squats (53/35) 12 Burpees 10am Member’s Only Class HERO WOD “Rahoi” 12 Minute AMRAP: 12 Box Jumps (24/20″) 6 Thrusters (95/65) 6 Bar Facing Burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage…
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1. Clean Pull+Clean+Jerk (work up) 2. 3 Rounds For Time: 3 Power Cleans (225/155) 6 Bar Muscle Ups 9 Deficit Handstand Push Ups (8/4″)
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1. Odd Object Play (15 Minutes): Overhead Carries-Use a yoke, axle bar, kettlebells, or other odd object). Spend time carrying 50-100′. 2. Teams of 2: 8 Rounds For Time (4 Each): 100′ Double Kettlebell Overhead Carry (2/1.5, h) 20 Kettlebell Snatch (10/side) 100′ Double Kettlebell Front Rack Carry Run 200m One person works while the…
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1. Front Squat-3RM 2. “Hitman”* 3 Rounds For Time: Run 400m 10 Back Squats (225/155) *From the floor.
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