WOD – July 5, 2013

There will be metcon and wod today at 9am, 10am, 430pm, and 530pm!!!

Work Out of the Day

“Jack”

Complete as many rounds as possible in 20 minutes of:

10 push press, 115/75lbs

10 kb swings, 53/35lbs

10 box jumps, 24/20″

Post rounds completed to beyond the whiteboard.

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.

Jack1MartinHero

Metcon Workout

Complete as many rounds as possible in 20 minutes of:

10 push press with medball, 40/20lbs

10 kb swings, 53/35lbs

10 box jumps, 24/20″

Post rounds completed to beyond the whiteboard.

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