Monday 170501

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Strength

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Back Squat

8 – 8 – 8

Add load each round and finish heavier than last week.

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WOD

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Jack

Complete as many rounds as possible in 20:00 of:

10 Push Press, 115#/80#

10 Kettlebell Swings, 55#/35#

10 Box Jumps, 24″/20″

Compare to 9/11/15, 3/25/14

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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.

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Hero WOD: Jack

Today you get to hit the hero WOD Jack. Though the reps are relatively low and the movements straight forward, don’t get a false sense of what this workout will be like. You will be moving for 20 minutes, which is an important point to keep in mind. We don’t want you to go berserk on the front half of this thing and blow up on the second half. But more likely is that you pace it too much. You don’t want to do that either. Find the happy medium. It’s only 10 reps per movement, so we should be able to do them unbroken. Make that the first goal. At 5 minutes, evaluate where your pace is at. Are you going to be able to keep moving? Was the first 5 minutes¬†too aggressive? Did you start too slow and you can pick it up a little bit? Think about these things and make adjustments as needed. With an AMRAP 20:00, you can do this every 5 minutes. And just know that at 15:00, no matter how things have gone, we guarantee you will have enough left in your tank to push it to the end. It is a hero WOD after all!!

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