Tuesday, February 7 WOD 2012

Mobility:  Beating the Hamstrings into submission

Hero WOD:  “Rahoi” 

Complete as many rounds as possible in 12 minutes of:

  • 24 inch Box Jump, 12 reps
  • 95 pound Thruster, 6 reps
  • 6 Bar-facing burpees

Cash-Out:  400 meter run for time

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.



Name WOD Cash-Out
5:30am Will 6rx 1:19
Dave 4+12rx 1:23
Dena 3+7 1:46
Tina 3 1:56
Caroline 5+3 2:05
John foundation 2:01
7am Peter 5+6 2:21
Paul 5+5 2:15
Kevin 4+2 2:02
6pm Danielle 4+12rx 2:25pr
Meg 4+9rx 1:59
Jamie H. 5+18rx 1:49pr
Greg H. 4+12 2:03
Kris T. 4+15rx 2:01pr
Arik foundation
Adle foundation
Louie 6+12 1:36
7pm Jt 5+10rx 1:23pr
Jz 7+3rx 1:31
Erin 3+5rx 2:09pr
Jim 2+12 3:00
Caps 7rx 1:24
Jerry 5+10 1:49pr
Dan 4+6 1:33pr

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!