Wednesday 160720

jack
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, 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.

Missing – For those of you who went to the Beach on Saturday, did any of you happen to see a pair of lime green/grey Nike Metcon’s size 10.5 that were possibly left by the green canoe??? Respond to comments. 

Best of luck to Sylvia as she embarks on the Colorado 200! What is the Colorado 200? This is a 200 Mile Endurance Run & Relay! Though it has been said “100 miles is not that far”, we can assure you 200 miles is far! This race is for the outdoor lovers, the adventure seekers and the ultra addicts. Those that are up for the challenge will run, hike and slog through 206 miles of mountainous terrain in central Colorado. You will ascend 12,000 feet mountain passes and enjoy the beautiful views of the Continental Divide all while running through the remote Gunnison National Forest.

The course is exclusively ran in the magnificent 1.6 million acre Gunnison National Forest in central Colorado. There are no towns to run through and no highways to run on. The course is 206 miles with 41,570 feet of ascending and 41,570 feet of descending. The average elevation of the course is greater than 10,000 feet above sea level with the high point being at 12,431 feet and the low point at 8,310 feet. Runners will follow single track trails and OHV trails and roads through the remote mountains along the Continental Divide.

You can follow Sylvia’s progress by following her bid number “7” http://www.colorado200.com/

Dynamic Warm-Up – Mobility
Prepare to Honor..

A.
WOD: “Jack” –
Partner Style AMRAP 20 Minutes
10 Push Press 115/75, 95/55, 75/35
10 Swings red/green, green/blue, blue/yellow
10 Box Jumps 24/20, 20/16, 16/12
*One person does a round, then the next person does a round. Keep alternating back and forth for 20 minutes

*Scale reps and weight of movement as needed for smooth mechanical progression on A.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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