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Warm Up
“Around the Gym”
400m Run/Row
10 Goblet Squats
10 KBS
10 PVC Pass Throughs
10 PVC Good Mornigs
10 GHD SU
10 Back Extensions
10 Ball Slams
10 Wall Ball
10 Pull Ups
10 HRPU
“Rahoi”
Amrap 12 Minutes
12 Box Jumps 24/20
6 Thrusters 95/65
6 Bar Facing Burpees
Afterbash: 10 Minutes to work on a weakness.
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.