Jack

Jack1MartinHero 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.

 Saturday January 12, 2012 Paleo Challenge Day 6

We will continue the heat style open day.  As this is a 20 min AMRAP we will start heats every 30 minutes.  This will allow for folks to gather themselves after, and allow next heat folks to get prepped.  First heat will start at 9:15 giving ample warm up if you arrive at 9.  Then 9:45, 10:15 and 10:45.  We will hold to 8 athletes per heat.  We recommend arriving early to allow time to warm up and sign in for a heat you like.  The box opens at 8 for Open Gym.

WOD

"Jack"

20 Min AMRAP 10 Push Press, 115/75/45 10 KB Swings, 53/35/25 10 Box jumps, 24/20/20 step ups

Warm Up: 500 m Row 10 T2B 10 Ring Dips 10 GHD Sit Ups 10 GHD Hip Extensions 10 Zots Press, PVC or Technique bar DROM

Heat 1 Rick 4 rounds + 25 reps 45#/44#/20" Dave 7 Rx Lynne 7 + 7 35/25/18" Johnny 8+3 Rx w/ 20#vest  Good luck in the spring semester back at school Julie 8+7 Rx+ 85# Bill 6 75/44/16 w/20# vest MK 9+28 woman Rx Jenni 8 55/35/20 Pat 9+20 Rx

Heat 2 Mike H 10+3 Rx w/20# vest Tracy 8+11 woman Rx Eamon 7+10 Rx John Mc 9+25 Rx Marty 7+22 Rx Nat 8+2 75/44/16 Jack 7+11 Rx Nick J 7+5 Rx Gary 9+21 115/44/24

Heat 3 Sez 7 95/53/24 Patty 7 woman Rx Dennis 7 Rx JoAnn 10 55/27/20 Wendy 9+2145/27/18 Vince 11+20 Rx Shawn 8+5 95/35/24 Intern 9 95/53/24 Randy 9+4 Rx

Heat 4 Diane 10 35/25/18 Dan C 8+3 Rx Brennan O 11 Rx Jerry 7+22 95/53/24 Sonntag 11+3 95/44/20 Mike K 8 Rx Alex 10 85/35/24 Erik 8+16 75/53/20 Fetz 8+3 Rx Lindsey 9+5 45/35/20

WODCoachComment