Strength; Snatch 5×3 70-80% WOD: 14 min AMRAP: 7 power snatch 95/65 7 pull-ups 7 push ups

Strength: Back Squat 5 @ 75%-80% 3 @ 85%-90% 1 @ 95% Pause Front Squat: 3×3 AHAP WOD: 21-15-9 OHS 75/55 SDHP 75/55

“Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion...

Strength: Front Squat 15 min to establish a 2RM WOD: 150 kb swings for time 53/35 *each minute on the minute perform 7 goblet squats

Strength: Back squat 3 @ 70% 3 @ 80% 3 @ 90% WOD: 3 rds 400 m run 30 air squats 20 kb swings 53/35

Hero WOD – “Badger” In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq. 3 Rounds for Time: 30 reps 95lb squat clean 30 Pull-ups 800 meter run Remember these Heros gave their lives...