Archive | 2019-07-16

ACF – July 17, 2019

Notes:

U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

“D.G.”
Low reps and lighter weight so you can burn through this one. Grip will play a bit of a role but you should still be able to do the T2B in no more than 2 sets with a short break. Paced thrusters with a pause at the top to control the heart rate and right into the lunges if possible. I would suggest doing these stationary so you can stay close to where you plan on doing T2B.

Optional Accessory:
Carries and Dubs:

3 Rounds
50′ Double KB Front Rack Carry (53’s/35’s)
10 Double KB Clean (53’s/35’s)
50 Double Under

Keep those KB’s in the front rack and avoid resting them on your shoulders. For the clean you should be able to do these unbroken or in no more than 2 sets. See if you can get those Double Unders done Unbroken.

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