7.13.18 “Rahoi”

Warm-up 9 min EMOM Bike Single Jump Rope Med-ball Sit-up

“Rahoi” 12 min AMRAP 12 Box Jumps (24 in/20 in) 6 Thrusters (95 lbs/65 lb) 6 Bar-Facing Burpees

Post Wod Deadlift 5X3 Ring Row 5X max reps *do all 5 sets of deadlifts before moving on*

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