9 AM FREE WOD
21 minute EMOM
minute 1 12 lunges w plate overhead 45/35
minute 2 15 skater plyos
minute 3 5 pull-ups then 3 toes to bar
10 AM
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.
"JAG 28"
For time:
800 Meter Run
28 Kettlebell Swings (70/53)
28 Strict Pull-Ups
28 Kettlebell Clean-and-Jerk (pair of 70s, pair of 53s may have to share)
28 Strict Pull-Ups
800 Meter Run