If you would like to take part in our HERO WOD fundraiser this is how it works. Every time we program a HERO WOD and you take part you can throw a dollar in the Jar. Next November we will open the Jar, count the money and donate it to a charity like Wounded Warriors or Tunnel to Towers for example.
Warm-up: Row or Bike for 5 min. 2 rounds of 15 Air Squats and 5 Squat Jumps. Dynamic Stretch
Strength: Back Squat
5 Sprints
(10)4
Build weight over the 4 sets.
Get to a minimum of your 55% 1RM on the 4th set.
WOD: “JACK”
20 min. AMRAP
10 Push Press 115/80
10 KB 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).
Icing: