1) Hero WOD:
"Rahoi" 12 min AMRAP 12 Box Jump 24/20# 6 Thruster 95/63# 6 Bar-facing burpees
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.
2) 20 min to do the following: a. bend over row-5x5 b. Closed grip bench press 5x5 c. Straight bar curls 5x5 ... increase weight on every set of a,b,c