Friday 7/25 WOD

Lehi – CrossFit Class

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Warm-up

(No Measure)

Foam Roller:
– Low Back- 10-20 passes
– Mid Back- 10-20 passes
– Hamstrings-10-20 passes
– Quads 10-20 passes
– IT-Band 10-20 passes
– Calves-10-20 passes

Lacrosse Ball:
– Upper traps 1-2 min per side
– Iliac Crest 1-2 min per side
– Glutes 1-2 min per side

5 slow push ups (10 seconds each direction)
30 second hollow rock hold
20 supermans
20 sit ups
20 knee tuck jumps

Skill/Strength

Handstand hold (1-1-1-1 Hold for time)

WOD

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees
Women’s RX: 20′” box, 65# thrusters

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.