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Tuesday 7/10/2018

Warmup

500 m row or 400m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

10 air squats

10 push ups

10 v-ups

Workout warmup:

9 min Alternating EMOM

150 m row

10 SDHP 95/65LB Barbell

5 PP with bar bell 95/65

Workout and Endurance

Jack, Last done 7/4/2017

  • AMRAP in 20 minutes
  • 10 Push Presses (95/65) HERO (115/85 lb)
  • 10 Kettlebell Swings (24/26kg)
  • 10 Box Jumps (24/20 in)

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.

The "Jack" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929). 

Lift:

Bench Press

Warmup to 70% then 4 max sets at 75%, exactly 3 min rest between sets

Skill

5 rounds of

2-3 rope climbs

150 m run

Earlier Event: July 9
Monday 7/9/2018
Later Event: July 11
Wednesday 7/11/2018