Nov 11

Tech/Strength

Ring Static Holds

Todays Hero Wod:

"Jack"

AMRAP in 20min. of:

10 Push Press 115/75lb

10 KB Swings 53/35lb

10 Box Jumps 24/20"

The Hero WODs from CrossFit are named after CrossFitters who have given their lives in the line of duty.

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.