Group: Warm up movements
WOD: “Jack” Teams of 2 (1 doing the work, other counting/judging)
Since it’s Halloween, we’ll be doing the “Jack” – o – lantern WoD. Break into partners and have one count/judge while the other completes the entire 20 minutes, then switch. First round goes at 15 after.
Complete as many rounds as possible in 20 minutes of:
10 Push Press (115/80) a) 95/65 b) 75/55
10 KB Swings (1.5/1.0) a) 1.0/.75 b) .75/.5
10 Box jumps (24/20) c) 20/16
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