Pic courtesy of CrossFit HQ.  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.




10 Push Press (115/80)

10 American KBS (53/35)

10 Box Jumps (24/20)

As with any Hero WOD, we do this in honor of those who gave the ultimate sacrifice that allows us to continue to enjoy the freedoms we have.  As you are digging in on this one, embrace the suck and make it hurt a little more in honor of the fallen.


Scaling Options:

Bar weight -> 95/65 -> 75/55 -> As needed

Kettlebell weight -> 35/26 -> as needed

Box height -> 20/16 -> as needed


Cool Down:

Banded Bully Stretch – 1 min per side


Roll Out T-Spine – 2 min

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