New gym rules, we are also adding #10) all negative self talk will be punishable by burpees (number varies upon severity of negativity)

 

Training of the Day
Back Squat 80%
6-5-4
:45 recovery

then

“Rahoi”
Complete as many rounds as possible in 12 minutes of:
12 Box Jumps (24″ box)
6 Thruster (95 lbs)
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.