Skill/Strength: Pull Ups and Rope Climbs

Complete 3 rounds of:

1 rope climb

5 push ups (add plate on back if needed)

5 pull ups anyway


WOD: “Jack”

20 mins AMRAP

10 Push Press 115/75

10 American KB Swings 53/35

10 Box Jumps 24/20


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, 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