Jack

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CrossFit Hero WOD – “Jack”Jack1MartinHero_th

Complete as many rounds as possible in 20 minutes of:

  • 10 Push Press -115# M/80# W
  • 10 Kettlebell Swings – 1.5 pd
  • 10 Box Jumps – 24″

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.

Strength FocusĀ 

EMOM x 12 min:IMG_1334
Odd Minutes: 3 Front Squats -75% 1RM
Even Minutes: Push Prowler as fast and far as possible in 20 sec. – bodyweight load

Try to match first distance set in first push, each following effort.

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Shawn and Kim stopped in for a WOD from CrossFit Temecula

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