DATE – Friday

Warm-up) 3 Rounds (6 min cap):

5 Med-ball Clean Wallballs

4-6 Strict Pullups

7-10 Pushups

10 Good Mornings


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

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