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Friday 12/2 WoD

1
Dec

Friday 12/2 WoD

CONDITIONING:
“Jag”
2016 CrossFit Games Partitioning

1 RFT
Run 800 meters
28 KB Swings (24/16)
28 Strict Pull Ups
28 KB Clean and Jerks
28 Strict Pull Ups
Run 800 meters

Mark ‘Jag 28’ Forester | Age 29 | Tuscaloosa, Alabama

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.

EXTRA WORK:
5 Sets, not for time:
10 Seated DB Strict Press
5-10 Pistols, alternating
10 Two Dumbbell Bent-Over-Rows w/pause

Notes:
Pistol: Movement may be scaled by holding a counterbalance and/or adding a heel lift. The next level of scaling is the pistol on a box, with the non-working leg hanging straight down. Finally, athletes who still need to develop fundamental single leg strength should perform step-ups (https://www.youtube.com/watch?v=nrKKREjShwY)

Dumbbell Row: Stand with a dumbbell in each hand, neutral grip (palms facing thighs.) Perform an RDL-like movement until the torso is at approximately 45 degrees from the floor. In that position, row dumbbells up and back towards hip, focusing on keeping the shoulders down/relaxed. Pause briefly at top, then perform a controlled eccentric.

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