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

 

 

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