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Monday, November 11th

CrossFit

WOD:

“JACK”

AMRAP in 20 minutes


10 Push Presses 115/85

10 Kettlebell Swings 55/35

10 Box Jumps 24/20’’


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, 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.


The "Jack" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929).


SweatFest


All with a running clock:

:30s On, :30s Off - Double KB/DB Deadlifts

:30s On, :30s Off - DB Shoulder - 2 - Overhead

:45s On, :45s Off - Double KB/DB Deadlifts

:45s On, :45s Off - DB Shoulder - 2 - Overhead

1:00 On, 1:00 Off - Double KB/DB Deadlifts

1:00 On, 1:00 Off - DB Shoulder - 2 - Overhead

:45s On, :45s Off - Double KB/DB Deadlifts

:45s On, :45s Off - DB Shoulder - 2 - Overhead

:30s On, :30s Off - Double KB/DB Deadlifts

:30s On, :30s Off - DB Shoulder - 2 - Overhead


REST 2:00


“Annie” 

50-40-30-20-10

Double-Unders/Single Unders

AbMat Sit-Ups


CrossFit For Sport (10-18 yr. old)

STRENGTH:

Strict Press

5 @ 60%

5 @ 65%

5 @70%

5 @ 75%


WOD:

5 Rounds:

9 Box Jump Overs

9 Deadlift

9 Push Press

9 Burpees


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