Army-Staff-Sgt.-Jack-M.-Martin-III-600x844

WOD 23/9/14

BEGINNERS:

Skills: Press/Push Press/Push Jerk

Met/Con: 15′ AMRAP:

20 OH Lunges (with 10/5kg plate)

10 V-Ups

5 H/R Push-ups

 

ADVANCED:

Strength: DE Squat Snatch 8×3 on 1′ @ 70% 1RM. 5′-10′ Rest

Met/Con:

“Jack”

In honor of Army Staff Sgt. Jack M. Martin III

As many rounds as possible in 20 minutes of:

10 Push Press, 52.5/37.5kg

10 KB Swings, 24/16kg

10 Box Jumps, 60/50cm

 

Endurance (LI 1:2):

Run : 8-12 x 100m, rest 1′, hold efforts within 2-3 seconds or foul

OR

Row: 8-12 x 125m, rest 1′, hold efforts within 2-3 seconds or foul

Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 20 burpees for time at end (cumulative)

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