9/1

Warm Up 

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

10 KBS 

10 Box Jumps 

10 PVC Pass Thrus

10 PVC OHS 

5 Inchworm w/ Push Up

Dynamic 

Hero WOD Thursday

"Jack" 

20 Minute AMRAP

10 Push Press (115/85)

10 KBS (53/35)

10 Box Jumps (24/20)

*U.S. Army Staff Sgt Jack M. Martin, III*

3rd BN, 1st Special Forces Group, Fort Lewis, WA 

KIA 29 September 2009; IED – Jolo Island, Philippines 

Survived by wife, Ashley; Parents Jack & Cheryl; Siblings Abe, Mandi, Amber & Abi

WORKOUT OF THE DAY