8.5.16

Reminder: This Sunday is the In House Competition. There will be no regular class that day.

Individual warm-up
400m row/run
10 legs swings
10 air squats
10 groiners
10 PVC good mornings

Group warm-up
:45 front rack shoulder stretch
:40 box shoulder stretch
5 world's greatest stretch
30 IR/ER w/weights
20 monster walks

BENCHMARK FRIDAY
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.
"Rahoi"
12 min AMRAP
12 box jumps 24/20
6 thrusters 95/65
6 bar facing burpees

Cash out
3 sets:
:30 FLR on rings
100m farmer's carry
-rest 1-2 minutes-