Friday and Saturday's Workouts.

Fast and Furious:

3 rounds for time :
10 deadlifts --use ~65% of 1 RM
50 double unders    ----- if not proficient at double unders- 15 calories on Airdyne.

+

GHD Sit-ups  3 x 15.  Rest 90s.

foam roll low back and calves.


If you have trained last few days and are training tomorrow,please do the following

10 sets @80%
1 minute row
1 minute Airdyne
1 minute double unders

Saturday's Workout: ---done as our Memorial Day tribute for those that have fallen for our Freedom.

"Rahoi"

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

Jenn Jones 9 rounds + 19 reps (20" box, 65lbs).
Post rounds completed to comments.

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.