Hero WOD “Jack”


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
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.

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
3 Heavy Deadlifts
12 GHD Sit Ups