Sarah doing some WOD testing, think that’s a keeper!

Warm Up and Mobility

Partner “Jack

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 53/35
10 Box jumps, 24 inch box
Partner runs 300m while one partner works
(If you did “Slapping Da Bass” do hang power cleans instead of Push Press and Russian Swings)



Jack1MartinHero_thArmy 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.

As we have talked about before, we take Hero WODs here at CFRT very seriously. We don’t overuse them and we always pay our respects before during and after. We always give everything we have that day, whatever that is and never feel sorry for ourselves. We never push through injury as we don’t honor the fallen by hurting ourselves. We leave it all out there with no regrets , no excuses and we enjoy our time with another and celebrate the life of the fallen!