Rest day

Rest day: Recovery work and mobility

All out (Model A)

4-5 rounds, all out effort
– 8 hang power clean (heavy unbroken set)
– 15/12 cal assault bike

Rest as needed between rounds

All out (Model B)

4-5 rounds, all out effort
– 20m kb front rack walking lunge
– 20m heavy sled push

rest as needed between rounds

Heavy push press three

In 15min push press up to a heavy three.

"Jack"

20min AMRAP of
– 10 push presses 52,5/35kg
– 10 kb swings 24/16kg
– 10 box jumps

—

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).

Rest day

Rest day: Recovery work and mobility

ENDURANCE VKO 7

1rnd:

1) 3min ab + 3min ski + 3min amrap 15 burpee + 15 wb / rest 2min
2) 3min ab + 3min ski + 3min amrap 15 sit up + 60 du / rest 2min
3) 3min ab + 3min ski + 3min amrap 10 ring row + 10 kb swing + 10 stoh 40/30kg

= 33min workout, push hard!

First 15 minutes

15 min AMRAP

Buy in: 1500m row

And the remaining time an AMRAP of
– 20 Alternating db snatches 45/35lbs
– 10 Box over burpees

rest 5min

Second 15 minutes

15min AMRAP

Buy in : 1500m row

And the remaining time an AMRAP of
– 20 bodyweight box steps overs
– 10 wall balls