Workout of the Day
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Forged Friday 

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.

WOD:

“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps

10 KB Swings, 1.5 pood

10 Box jumps, 24 inch box

Post rounds to beyond the whiteboard. 

Midline:

200m sandbag carry, AHAP 

WOD 09.21.17

Strength:

3 position snatch x3 @65% 1RM

Snatch, 3-3-3

WOD:

Alternating death by, (minute 1: 1 medball slam, minute 2: 2 burpees, minute 3: 3 medball slams, etc.)

Medball slam, 50/40lbs

Burpee

Post total rounds and reps to beyond the whiteboard. 

WOD 09.20.17

Speed:

Team AMRAP in 12 minutes:

25 yard sled push, +90/55

WOD:

15 minute AMRAP:

21 Double unders 

14 Kettlebell flip squats, 1.5/1 pood 

7 Ring dips

Post total rounds to beyond the whiteboard.