Friday Workout: Snatch, “Rahoi” Hero WOD

STRENGTH

3 Position Power Snatch (Floor, Low Hang, Above Knee) – work for 10 minutes building to challenging set. Focus on technique. Do not drop bar during set.

WOD

“Rahoi”

AMRAP in 12 minutes of:

  • 12 Box Jump (M-24 W-20)
  • 6 Thrusters (M-95 W-65)
  • 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.

5 Comments on “Friday Workout: Snatch, “Rahoi” Hero WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s