Workout of the day
Saturday, January 15th, 2022
Coach led warm up
Banded floor mobility
Then,
3 sets:
10 Trap roll out with reach / ea. side
5 Strict press
10 Kb deadlifts ( working weight)
5 Box step up jump down
WOD
“Jack” (partner or single)
As many rounds as possible in 20 min of:
10 Push presses
10 Kettlebell swings
10 Box jumps
Rx: (115/80), (53/53 kb), (24/20in)
Rx +: (135/95), (70/53 kb), (30/24in)
Post rounds and reps to Wodify and Whiteboard
Recovery
8 min GoWOD cool down
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.