WOD - WEDNESDAY 7/4/18

HAPPY INDEPENDENCE DAY

Mobility: Wrists/Shoulders/Ankles

Part A: Three Sets not for Time:
200m DB Farmer's Carry
   50m L-OH R-Side
   50m R-OH L-Side
   50m Double Front Rack
   50m Double OH
45s Hollow Body Hold
10 Squat Plyo Jumps into
10 Air Squats

Part B: "JACK" (from 7/17/16)

20 min. AMRAP
10 Push Press (115/75)
10 KBS (1.5/1)
10 Box Jumps (24/20)

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK. who 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.

Flexibility: Shoulders/Calves

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