| WOD (GPP) |
| Rahoi
Complete as many rounds as possible in 12 mins of: 12 Box Jumps, 24/20 in 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. |
| Applied Strength
1 Pause Snatch + Snatch, pick load Every 1 min for 12 mins. Pause at the knees – Work on position and acceleration from the knee |