WOD for Sunday Jan 11th

Warm Up

500m Row

complete 2 rds of 10 reps of the following

  • Wall ball
  • Pull-ups or body rows
  • Hollow bock rocks
  • superman arch
  • Bird dogs


  • Ring Push-ups
  • Ring play from push-up position


  • Snatch Balance
  • Thruster



Complete as many rounds as possible in 12 minutes of: (Scale weight for thrusters as needed & box height)
12 reps – Box Jump,  24 inch
6 reps Thruster, 95 pound
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.

Workout Demo – by Jenn Jones 

3 thoughts on “WOD for Sunday Jan 11th

  1. My workout consisted of getting out of bed, resting, shower, resting, walking Romeo, resting, breakfast, resting. I need a long rest before I attempt to go to the grocery store. This cold/flu sucks!

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