Happy 80th Birthday Wayne!
500 m row or 400 m run
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)
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 CrossFit.com 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
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