The Gym Lake Highlands – 1-CrossFit
A.: Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
-even though this is a hero WOD, keep in mind we are at the end of a deload week
-do this workout at a steady pace, maybe only nasal breathing
-if you get out of breath, stop and rest
-consider reducing the weights
B. Accessory (Checkmark)
3-4 Sets
9 Arnold Press
12 Ring Rows
15 Barbell Curls