SKILL: Handstand Push-Ups
8 Minute EMOM
3-8 HSPU's*
*Modify with 3-8 Seated Dumbbell Presses
WOD: "Jack"
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.
20 Minute AMRAP
10 Push Press (115/75)
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)
Spirit of the WOD - Given the time domain, plan to make transition time consistent, yet measured between movements. Ensure that at least the in the first 4-6 rounds, every movement can be performed unbroken.
AFTER PARTY: Barbell Leg Rollout
***404 FOUNDATIONS CLASS @ 8:30PM***
3, 3, 6, 6, 9, 9, etc. of the following -
Kettlebell Swings
Handstand Push-Ups