Workout of the Day: Wednesday 8-22-2012

WOD 1: “JAG 28″ Complete for time:

  • Run 800 meters
  • 28 Kettlebell swings, 2 pood (70/53)
  • 28 Strict Pull-ups
  • 28 Kettlebell clean and jerk, 2 pood each (70/53)
  • 28 Strict Pull-ups
  • Run 800 meters

Scaling: as needed on the weight of the kettlebell

Senior Airman Mark Forester

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.


WOD 2: Complete for time:

  • 100 Thrusters (65/45)

Scaling groups: A: PVC, B: 45/35 C: Rx


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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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