Sunday 1/22/17 Team RWB "Smette" and JAG

January 22, 2017


In honor of North Dakota Army National Guard Sgt. Keith L. Smette, 25, of Fargo, N.D.; assigned to the 957th Engineer Company, 130th Engineer Brigade, Army National Guard, Bismarck, N.D.; attached to Task Force All American; died Jan. 24 when his convoy was attacked by an improvised explosive device north of Fallujah, Iraq.


With a Partner:


4000/3000 M Row 


While Partner A Rows, Partner B will perform as an AMRAP:

5 Toes to Bar

10 Wall Shots

15 Pushups



JAG (Class at 3:00 with Jess)


J-1: 4 sets:

8 Ground Contacts

5 Perfect Burpees

5 KB OHS/side


J-2: Power Clean + Clean + Jerk 

12x1 E90s


J-3: Strict Muscle up work


J-4: 6 sets, each for time:

10 Overhead Squats 95/65#

8 Pull ups

12 Bar over Burpees

Rest 2:00