- Myofascial Release / Tack and Floss / Troubled or Focused areas
As Many Rounds As Possible in 12 minutes of:
- 12 Box Jumps (M=24", F=20")
- 6 Thrusters (M=95lbs, F=65lbs)
- 6 Bar-facing Burpees*
*Bar Facing Burpees=Perform your Burpee as usual but instead of jumping up to finish the burpee, jump over the bar. Make sure you are facing the bar at the beginning of the motion and when you jump over the bar try to turn in the air to anticipate performing the next Burpee facing the bar.
Hero WOD In Honor of: 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.
- Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement