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    • Dec 6, 2016

CrossFit Kivnon 161207


Hero WOD WEDNESDAY 40 min cap

"Jag 28" for time

800 meter run

28 kettlebell swings 70/53#

28 strict pull-ups sub banded strict pull-ups 

28 kettlebell clean and jerks 70/53#

28 strict pull-ups sub banded strict pull-ups

800 meter run 

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, 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.


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