Feb 3 we will have the annual JAG 28 CrossFit Hero WOD at Innovate Fitness in Tuscaloosa, AL. We are very appreciative of the support from so many who didn’t know Mark, as well as the continued support from family friends Chris and Caroline Sprayberry, who are making it happen again for the fourth year in a row. All proceeds benefit The Mark Forester Foundation.
For those not familiar with the workout, it was developed by Mark’s friend Jason Stanley several years ago, in cooperation with his CrossFit box’s owner, and later adopted by CrossFit.com. Gyms across the country perform this WOD.
Here is the workout:
For time-
Run 800 meters
28 Kettlebell swings, 2 pood (about 70 lbs)
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
Mark loved pull-ups and kettlebells. The pull-ups are “strict” because Mark never did anything half-way. The significance of the # 28 is that was Mark’s call sign, which was retired when he was killed-in-action.
Download the flyer with more info below: