Thursday August 8th – Diamond Hill CrossFit

Thursday August 8th

US FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team (HRT), based in Quantico, Virginia was killed on Dec. 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. The training was designed to prepare the FBI HRT personnel for their deployments to Iraq. SSA Rahoi was a member of the HRT for six years, during which he served three tours in Iraq. Prior to joining the FBI in 1997, he worked as a firefighter, paramedic, and police officer in WI.
He is survived by his parents, Natalie and Richard; sister, Teri; and fiancee, Paula Paulk.

This workout was originally posted by CrossFit’s Mainsite on February 4, 2012.

Part 1: Strict Press 5×5 @ 60-70% 1RM

Part 2: Hero WOD “Rahoi”

AMRAP 12
12 Box Jumps
6 Thrusters
6 Bar-Facing Burpees.

RX 24/20, 95/65, L2 20/18, 75/55, L1 18/12, 55/35

Scale: Box Jumps -> Step Ups

Notes: Stimulus = Intensity. Smaller reps so fast transitions from exercise to exercise.

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