Friday 10/23/2026

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Strength
Hang Power Clean + Push Jerk 1x6
EVERY 1:30 (5 SETS)
4 Hang Power Cleans + 2 Push Jerks
*Start Moderate and build to a Moderate-Heavy
(Score is Heaviest Set)

WOD
"JACK"
20:00 AMRAP
10 Push Press 115#/80#
10 Kettlebell Swings 55#/35#
10 Box Jumps 24"/20"
(Score is Rounds + Reps)

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.

Wednesday 10/21/2026

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Strength/Skill
ON A 8:00 CLOCK...
Rope Climb Practice
Freedom (Advanced) - Rope Climb Practice (Jump + Foot Lock+ Descent)
Independence (Intermediate)  - Rope Climb Practice (Jump + Foot Lock)
Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand 
*If not able to use climbing Ropes, turn this session into an EMOM 8:00

MIN 1 - :45 DB Bent Over Rows or Strict Pull-Ups
MIN 2 - :45 Any Cardio (Jump Rope, Row, Bike, Shuttle Run, or Burpee)

WOD

5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups 20"
1:00 Max Rope Climbs
-No Additional Rest b/t Sets-
(Scored by Total Reps)