HERO WOD WEDNESDAY Rahoi (AMRAP – Rounds and Reps) 12-Minute AMRAP of: 12 Box Jumps, 24" 6 Thrusters, 95# 6 Bar Facing Burpees In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
HERO WOD WEDNESDAY Metcon (AMRAP – Rounds and Reps) 23:00 AMRAP Oscar 9 Devil Presses 20 Alternating Dumbbell Lunges 9 Dumbbell Push Presses 20 Sit-Ups RX 40/25
HERO WOD TUESDAY Hall (Time) 5 Rounds for time of: 3 Cleans, 225# 200m Sprint 20 Kettlebell Snatches, 1.5 pood (10 each arm) Rest 2 minutes In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
Hero WOD Monday Marston (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 405/275-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees Post rounds completed to comments.
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP: 12/10 Cal Row 20 Alt DB Snatches @35/25 20 AB Mat sit-ups Rest *2:00* 9 Min AMRAP 20 Wall Ball shots@20/14 10 Pull-ups 200 M Run RX+ 50/35, GHD, C2B Pull-ups
