WOD 9.11.12

In honor of Patriot Day we will be doing a Hero WOD.

STRENGTH:

Deadlift

3 @ 70%
3 @ 80%
3+ @ 90%

Shoulder Press

3 @ 70%
3 @ 80%
3+ @ 90%

*% based off of 90% of 1RM


"Rahoi"

12 minute AMRAP:

12 Box jumps, 24"
6 Thrusters, 95#
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. 

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk. 


Post loads and rounds/reps to comments.