Outdoors Primarily
Warm Up
2 Rounds
1:00 Each Station/No Rest
-Lateral Up/Overs
-Shoulder Taps with Feet or knees on box
-Figure 8 With KB
Then with KB
2 Rounds
3 Arm Bar Stretch each side
6 Turkish Get Ups
Strength 5-10 mins
Work up to a Heavy/Challenging Turkish Get up
Shoulder Mobility
Thoracic
Shoulder Stretching
Calf Stretching
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.
WOD
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push Presses 115|75
10 KB Swings 1.5|1
10 Box Jumps 24|20
Level 2- 95|55
Level 1- 75|35
ADV – Get More Rounds
Extra Work
E2MOM16
3 Heavy Deadlifts
12 GHD Sit Ups