Warm up: 3 in 3
Bicycles
Light KBS
Jumping Jacks
Review: All Movements / Warm-up Lifts
WoD: Hero WoD “Jack” 20’AMRAP In Honor of Coach Matt’s Birthday!
10 Push press (115/80) a) 105/70 b) 95/65 c) <= 65
10 KB Swings (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
10 Box jumps, (24”/20”) a/b) 20”/16” c) <= 16”
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
MOB: Roll Posterior Chain, Lax Shoulders, Mash achilles