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.
Warm-up
2 Rounds
10 Alternating Step Ups
5 Windmills Per Side
10 Single Arm Kettlebell Presses per side
5 Russian Swings
10 American Swings
Mobility
Shoulders
Calves
Accessory
3×10 Bandy Pull-aparts
3×10 Scap Push Ups
WOD
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push Press 115|75
10 KB Swings, 1.5|1
10 Box jumps, 24|20
Level 2- 95|55; 1pood
Level 1- 75|35; 1pood & 20inch box
Extra Work
10-8-6-4-2
Deadlift 275|185
25-20-15-10-5
GHD
ADV – 315|225 & 2xGHDs
Bootcamp/Conditioning (6:30AM Southie Green/4:45PM Southie Orange)
2 Rounds
In 3 Minutes Complete
300m Run
Then Max Calorie Row
Rest 1 Minute
In 3 Minutes Complete
300m Run
Then Max Burpees
Rest 1 Minute
In 3 Minutes Complete
300m Run
Then Max Calorie Ski
Rest 1 Minute
In 3 Minutes Complete
300m Run
Then Max Calorie Bike
Rest 4 Minutes
Complete Round 2 with a 200m sandbag Run (4,3). Scale sandbag as needed.
*The calorie totals are the same for round 1 and round 2, the only difference is the shorter run.