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.
The “Jack” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (“100929”).
400m Run
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10 yrd. Walking high knee pull
10 yrd. Walking shin up pull
10 yrd. Walking high knee side pull
10 yrd. High knees
10 yrd. Butt kickers
10 yrd. Skip
10 yrd. Toe pop (not jumping as far as possible, but progressing forward)
1 round
10 yrd. Forward bear crawl
10 yrd. Backward bear crawl
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5 Light KB Swing
3 Push press right arm
3 push press left arm
3 Box jump + step down
2 rounds
Establish max effort broad jump (tape measure) in 10:00
RXConditioning:
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (53/35lb.)
10 Box Jumps (24/20 in)
Intermediate:
AMRAP in 20 minutes
10 Push Presses (85/60 lb)
10 Kettlebell Swings (35/20lb.)
10 Box Jumps (24/20 in)
Baseline:
AMRAP in 20 minutes
10 Push Presses (35/20 lb)
10 Kettlebell Swings (20/10lb.)
10 Plate Jumps
1:00 Rest
3×15-30 GHD Sit Ups
(Or abmat sit ups)
*Select appropriate volume for experience and capacity.
