Benchmark WoD for November 9th, 2017

Warm up movements / Review ROM

Daily WoD
AMRAP 20 Minutes:
115/80 pound Push press, 10 reps a) 95/65 b) 75/55
10 KB Swings, 1.5/1.0 pood a) 1/.75 b) .75/.5
10 Box jumps, 24 inch box a/b) Step-ups

In Honor Of
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.


Roll Posterior
Lax Shoulders
Mash Achilles

Leave a Reply

Your email address will not be published. Required fields are marked *