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Tuesday 5/22/2018

Happy 80th Birthday Wayne!


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

Wayne's Warmup:

80' waiters walk with heavy kb (length if PU rig and back)

80' Bear crawl

80 single unders

80 Flutter kicks (2=1)

Wayne complex,  20 air squats+20 jumping jacks+20 lunges+20 ring rows. (80 reps total)

Workout warmup:

10 min alternating EMOM

Odd min. 3 thrusters working up to a heavy triple

Even. 25 DU's


Rahoi, Last done 8/1/2017

  • 12 min AMRAP
  • 12 Box Jumps (24 in/20 in)
  • 6 Thrusters (95 lbs/65 lb)
  • 6 Bar-Facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

The "Rahoi" Hero WOD was originally posted on the main site as the workout of the day (WOD) on 120204 (February 4, 2012).


20 minute AMRAP:
15 goblet squats 20/12 kg
150 farmer’s carry 24/20kg, 16/12kg kb
15 ring rows
15 burpees
150 run



On the 2 min for 7 rounds, 1 HPC+2 SC from ground. Add weight as you can.


Max set of ring MU's in 10 min

If you can't do RMU's do 5x10 ring dips

Earlier Event: May 21
Monday 5/21/2018
Later Event: May 23
Wednesday 5/23/2018