Wednesday's WOD

Warm-up: Pull-up Kip practice, Muscle-up practice, Toes-2-bar Kip practice

Strength: dynamic effort Overhead Squats

MetCon: 'Rahoi': As Many Rounds As Possible in 12 minutes:
- 12 24" Box Jumps
- 6 95# Thrusters
- 6 Bar-facing Burpees

FBI Special Agent Gregory J. Rahoi was killed in December 2006, during a live-fire tactical training exercise at Fort A.P. Hill.