ACF – July 22, 2019


In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan on June 28, 2005 during Operation Red Wing.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Love that there is intentional interference in this workout. It’s a great opportunity to work the positions of each and build some stamina. If you struggle with this one take a look at the scaled version for modified movements and reps. If you have the movements but the volume is a bit much just lower the reps to keep within the goal time domain. Breaking things up early on and avoiding muscular failure is key on this one for many of us.

Optional Accessory:
“Flight Simulator”

Unbroken Double Under
Goal: Time Cap 15 min
Notes: You must stop after each set and restart. If you trip or break start back at the beginning of that set.
Great one to work on unbroken sets and it’s an old school benchmark. Work on positioning and stay relaxed with the shoulders and jumping position. Keep it consistent and smooth. If you need to back off on the reps to keep it within the time cap just do a smaller pyramid.

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