July 23, 2021

Posted By: Christi

Hero WOD 10 of 15

Complete as many rounds as possible in 12 mins of:

12 Box Jumps, 24/20 in
6 Thrusters, 95/65 lbs
6 Bar Facing Burpees

Goal: 6+ rounds

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.

This one is a burner. Reasonable reps and weight that should allow you to keep a high and consistent pace. Start steady from the beginning and see if you can let the pace build throughout. If you are looking to catch your breath somewhere try a quick pause on the top of the box for the box jump or having the burpees be methodical but steady. This is a great workout for you to get after and see what you can do!

Post Work
2-3 rounds for quality of:
Single Arm Kettlebell Overhead Carry, pick load, R 100 ft
10 WY Shoulder Accessories
Single Arm Kettlebell Overhead Carry, pick load, L 100 ft
20 Tiger Walks