DATE – Friday
Warm-up) 3 Rounds (6 min cap):
5 Med-ball Clean Wallballs
4-6 Strict Pullups
7-10 Pushups
10 Good Mornings
Mobility)
P-Chain Floss
WOD A) Alternating EMOM x 10 mins (5 sets of each)
1) Deadlift: 4 reps @ 75-80% of 1RM
2) Handstand Pushup: 3-5 Reps – work to a progression that challenges you. Beginner: 10-20 second Handstand hold.
Intermediate: 3-5 HSPU’s to floor or Abmat – try and do strict reps if possible, or perform 3 second controlled negative + kipping HSPU
Advanced: Perform 3-5 Strict HSPU to floor or a deficit
WOD B) “JACK”
20 min AMRAP:
10 Push Press 115/75lb
10 KB Swings 24/16kg
10 Box Jumps 24/20”
Jack Martin
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, 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
