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01
15
2021

WOD 01.16.21

Strength:

One arm dumbbell row, 10-10-10-10-10, (10 each side)

WOD:

Amrap in 15 minutes:

21 machine cals

15 Dumbbell power cleans, 50’s/35’s

9 Candlesticks

Post loads and rounds to beyond the whiteboard.

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01
15
2021

wod

Forged Friday

Conditioning:

Buy in/cash out out:

100/75 machine calories

WOD:

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

Post rounds completed to beyond the whiteboard.

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.

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