5rds
8 Dumbbell Squat Snatches (ea) 35/25
10 Weighted Walking Lunges (ea) 40/30
12 Toes to Bar
2-16-12 WOD
2-15-12 WOD
21-15-9
OHS (115/75)
Box Jumps
Pull-Ups
2-14-12 WOD
3-3-3-3-3
Back Squat
THEN
5rds
10 Star Burpees
20 Push-Ups
30 Sit-Ups
2-13-12 WOD
Every minute on the minute for 12 minutes:
5 Thrusters (65/45)
Max Pull-Ups
2-10-12 WOD
10-9-8-7-6-5-4-3-2-1
Kb Swings (55/35)
Box Jumps
Pull-Ups (strict)
Ring Push-Ups
2-9-12 WOD
2x
300m Row
100 Double Unders
REST 1 minute between rounds and before the following:
5rds
3 Cleans (200/135)
5 Burpees
2-8-12 WOD
Max Rounds in 20 minutes
5 Bodyweight Deadlifts
10 Push-Ups
15 Squats
2-7-12 WOD
21-15-9
Overhead Squats (115/85)
Ball Slams
Pull-Ups
2-6-12 WOD
“Rahoi”
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
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.
CrossFit Open!
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