Monday September 1st – Labor Day Schedule :

9am WOD and Basics

10am WOD and Basics

430pm WOD and Basics

530pm WOD and Basics

Work Out of the Day

“Team Griff + Rahoi”

As many rounds as possible in 24 minutes, in teams of 2:

800m run – buy in (together)

400m run backwards – buy in (together)

800m run – buy in (split)

400m run backwards – buy in (split)

12 box jumps, 24/20″

6 thrusters, 95/65lbs

6 bar facing burpees

Athletes run together on 1st 2 runs.  On 2nd 800m and 400m they alternate by running 200m sprints and accumulate the distance together.  Partners must alternate movements accumulating as many rounds as possible together during the rest of the amrap.  Post Griff time and rounds completed to beyond the whiteboard.  

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Also in honor of 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.

Basics

As many rounds as possible in 24 minutes, in teams of 2:

800m run – buy in (together)

400m run backwards – buy in (together)

800m run -buy in (split)

400m run backwards – buy in (split)

12 box jumps, 20″

6 wallballs, 20/14lbs

6 burpees

Athletes run together on 1st 2 runs.  On 2nd 800m and 400m they alternate by running 200m sprints and accumulate the distance together.  Partners must alternate movements accumulating as many rounds as possible together.  Post rounds completed to beyond the whiteboard.