WOD

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

“JACK”

As Many Rounds As Possible in 20min:
10 – Push Press (115/75)
10 – Kettlebell Swings (53/35)
10 – Box Jumps 24″/20″)

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.

FUEL OF THE DAY:
Post – Hero WOD
Protein / Cold Beer