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.

 

Warm-up

2 Rounds

10 Alternating Step Ups

5 Windmills Per Side

10 Single Arm Kettlebell Presses per side

5 Russian Swings

10 American Swings

 

 

Mobility

Shoulders

Calves

 

Accessory

3×10 Bandy Pull-aparts

3×10 Scap Push Ups

 

WOD

“Jack”

Complete as many rounds as possible in 20 minutes of:

10 Push presses (115,75)

10 KB Swings, 1.5/1

10 Box jumps, 24 inch box

 

Level 2- 95,55

Level 1- 75,35

 

Cashout -coach led ab work

 

Extra Work

Part 1

  1. Bench 5×5
  2. Barbell Bent Over Rows 5X5

 

Part 2

20 rope climbs for time

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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