Sunday 1/8/17 Team RWB "Jack"

January 8, 2017

U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

 

20 Minute AMRAP

 

10 Push Press 115/75

10 KB Swings 1.5 Pood

10 Box Jumps 24 in. 

 

*Arrive at 3pm, a recommended warmup will be on the board. 

 

 

JAG (Class at 3:00pm, meet in back gym)

 

W: EMOM 12:

a) 3-6 dips + 6 lunges

b) 3-6 Strict Pull ups

c) 5 Perfect burpees

 

J-1: Sumo Deadlifts

5 Reps every 2:00 x 10

*Superset with 3 seated box jumps

 

J-2: Every 90s for 5 sets

1-6 MU or banded transitions, focusing on technique

 

J-3: 4 Sets:

Row 25/20cal + 12 Thrusters 95/65#

Rest your time