U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. 

 

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

 

Mobility

RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

 

Warm up:

400m run

20 Mt Climbers

10 DB Thrusters

10 push ups

15 sit ups

 

Skill: EMOM x 6

Odd: 2 Negatives with a 3 sec hold with chin over bar (the top) and 3-5 sec descent and 3 strict pull ups

 

Even: 12 sec L-sit, 12 sec rest, 12 sec L-sit

 

-S1: 3 Negatives with feet on box using barbell in rack

-RX+: Weighted Pull ups or L-Sit Pull Ups

 

Strength: Thrusters (15 mins)

Build to a heavy triple in 6 sets

3-3-3-3-3-3

Record highest successful attempt

 

WOD: “Rahoi”

12 min AMRAP:

12 Box Jumps 24/20

6 Thrusters 95/65

6 Burpees over the bar

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