Sunday, September 18 2022

Posted by Mandee on September 17, 2022   |   No Comments



Air Force Birthday

“JAG 28”

For Time: (30min cap)

Run 800 meters

28 Kettlebell Swings   32/24kgs   MRX 24/16kgs
28 Strict Pull-ups   MRX Ring Rows
28 Kettlebell Hang Clean & Jerk (*14 each arm*) 

28 Strict Pull-ups   MRX Ring Rows
Run 800 meters

Hero WOD for an Alabama Airmen on the Air Force’s Birthday

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.  He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.  First posted May 13 2012″

Core Development

20 Russian Twists

2min Barbell Plank Hold
20 Russian Twists

1min Low Plank


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