You don't know Jack?

Well, here it is folks. The second Hero WOD for the week. I accidentally let it slip on Monday that there would be multiple ones this week so now you can sleep soundly knowing that this is the final one...

 

Or is it?

 

Who knows? Not I. Well maybe I do but I am not telling, that would take away the fun! This awesome WOD is named after Jack Martin and his bio from the main site is here:

 

"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."

 

We will honor his memory today by hitting this WOD with everything that we have so come in ready to work! Also we will be performing some more pause squats today so if you have your notes from 10/28 make sure that you take a look at them. No worries, we are only spending a measly 3 seconds in the hole today so it should feel easy!

 

Strength: Pause Squats

 

Hero WOD Jack

 

20 min AMRAP

 

10 Push Press (75/115)

10 KB Swing (35/53)

10 Box Jumps (20"/24")

 

"We sleep soundly in our beds because rough men stand ready in the night to visit violence on those who would do us harm." - George Orwell


 

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am