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
