Tuesday, January 31 2017.

Tuesday, January 31 2017.

 

CrossFit:

Day Seventeen.

 

STRENGTH - Deadlift

Every 3:30 for 3 rounds

10 reps @ 90-95% of 7RM.

Touch n' go, bar CANNOT rest on the ground.

 

 

Hero WOD - 'RAHOI' *

 

AMRAP 12

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 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.

 

 

 

 

M Six Week Challenge:

Day Four.

 

WOD - Every 1:30 for 5 rounds

a. 3 Laps

b. 15 Deadlifts

c. 250m Row

d. 15 Pullups / Ring Rows

e. 12 Burpees