500 m row or 400 m run
40’ bear crawl
40’ crab walk
40’ waiters walk with KB, each arm
10 kb swings
10 goblet squats
10 KB situps.
10 push ups
Strict press, 3x3 80% then 2x2 @ 90%, on the two min.
Jack, last done on 7/5/18
Complete as many rounds as possible in 20 minutes of:
10 push presses 95/65, Hero 115/85
10 kettlebell swings 24/16kg
10 box jumps, (must jump for rx)
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).
0n the minute for 10 rounds of:
1 hang snatch+1 from ground, focus on tempo and technique. These are squat snatches. Start at 55% and add weight as you can.
5 min of RMU’s
rest 5 min
5 min BMU’s