210806 - FYF - Hero WOD "Jack"

TOMORROW, team “Beefcake Factory” (Javi, Stephen, and Lo) will be competing in the Summer Showdown with Official Fitness in Windsor. We’d love a cheer squad! :)

The event is being held at the Colorado Army National Guard Armory located @
31725 Great Western Dr, Windsor, CO 80550

Event Standings - This google sheet will be updated throughout the day with our standing in the competition.
Heat Schedule - This is the google sheet with the most current heat schedule (which changes depending on the standings in each event.

QOTD - Weekend plans?

WARM UP - 3 Sections:
30 Jumping Jacks
:30 Sprinters Lunges
:30 Box Pigeon
THEN,,,AMRAP 6:
12 Lunging PVC Pass Thrus
12 Russian KB Swings
12 Light DB Strict Press
THEN…
30 Jumping Jacks
:30 Prayer Stretch (on the box)
:30 Behind the Back Chest Opener

COACH PREP - Review all movements
2 Practice Rounds of 4 of each

WOD - Hero WOD “Jack”
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.

AMRAP 20:
10 Push Press 115/75
10 KB Swings 55/35
10 Box Jumps 24”/20”