Complete as many rounds as possible in 15 minutes of:
135/95  pound Push press, 7 reps
135/95  pound Overhead squat, 10 reps
25 CF Sit-ups

Strength wod:  Front Squat  1 rep max

REST DAY!

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24/20  inch Box Jump, 12 reps
95/65  pound Thruster, 6 reps
6 Bar-facing burpees

Enlarge image

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.

Cardio:  800 Meter Run/100 Meter Row

Three rounds for time of:
275/180 pound Deadlift, 10 reps
50 Double-unders

Strength Wod:  Snatch   90%   5X1

Complete the following in 10 minutes:

1 Power Clean

1 Hang Clean

1 Push Press/Jerk

You pick your own weight.  You have to complete these three lifts every 30 seconds.  Pick your weights wisely as you will be able to add or take weight off.  I will record your starting weight and ending weight only.  NO DROPPING weights from overhead!

Strength wod:  Back Squat  85%   3X3

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Strength wod:  SP/PP/BP  80%   5X3

Cardio warm up:  800 Meter Run/1000 Meter Row

“Tyler“

Five rounds for time of:
7 Muscle-ups
95/65  pound Sumo-deadlift high-pull, 21 reps

OR

21 Pull Ups

21 Dips (7 ring dips)

21 SDLHP (95/65)

Strength wod:  Deadlift  75%   5X4

Something new today....A PARTNER WOD!

Partner WOD

“Grace Meets Runny Angie”

For Time:
30 Clean & Jerks = take turns each do 5 reps at a time until 30 total reps.

Then…

Run 400m
100 Air Squats
Run 400m
100 Push-ups
Run 400m
100 Sit-ups
Run 400m
100 Pull-ups

*Only one team member working at a time. Break up reps however you want but must run together. Can’t start next movement until your partner comes back from run.

REST DAY!

A Saturday HERO wod!

“Desforges”

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.