NEWS

  • Mon 11/11 Veteran’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!

WOD

“Jack”

METCON

AMRAP 20
10 Push Press
10 KB Swings
10 Box Jumps

Weight: 115/75, 53/35
Height: 24/20

MASTERS

AMRAP 20
10 Push Press
10 KB Swings
10 Step Ups

Weight: 75/55, 35/26
Height: 24

MOVE

AMRAP 20
10 Push Press
10 KB Swings
10 Step Ups

Weight: 55/35, 26/18
Height: 20″

WOD GUIDANCE & GOALS
Light weights +  small sets = LOTS of rounds! Choose a weight for the push press and kb swings that you can do 10 reps unbroken for the entire 20 minute period. Catch your breath on the step down of the box jump. Keep rounds to about two minutes. Target 8 rounds

Jack
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.

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