Hero Saturday 6/29

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.

Partner KB Warm up #3

Ping pong the following

3 reps

KB shuttle

KB single arm swing

KB clean (R/L)

KB snatch (R/L)

KB release

KB wall ball sub

Skill

KB C&J

WOD

Jag 28

Run 800 meters

28 Kettlebell swings w/53# m/70#

28 Strict Pull-ups

28 Kettlebell clean and jerk w/53 m/70# each arm

28 Strict Pull-ups

Run 800 meters