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- Daily WOD
- Contact Us
- Featured Athletes
Prep for WOD
Strength / Skill:
“Filthy Fifty”For Time:
50-Box Jumps 24″ / 20″50-Jumping Pull-ups50-Kettlebell Swings 1 pood50-Steps Walking Lunges50-Knees to Elbows50-Push Press 45lb / 35 lb50-Back Extensions50-Wallball 20lb / 14 lb50-Burpees50-Double UndersScale / sub as needed. Post total time to comments.
AMRAP in 12 Minutes:
12 Box Jumps (20″ / 24″)
6 Thrusters (65 lb / 95 lb)
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.
The Hero WODs honor those who have given their lives in the line of duty.
Scale / sub as needed. Post total time to comments.