Wednesday, September 18 2024

Hero WOD “JAG 28″

For Time: (30min cap)

Run 800m

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

2×15 Barbell Sit-up to Press

1min High Plank Hold

2×10 Heel Clap Over Bar

1min Low Plank