Metronome Burpees!

Workout of the day for Wednesday, March 26th, 2014:

Pre-Wod:
5 Burpees to a 4-Count Metronome set to 40.
Rest 1 minute.
5 Burpees to a 4-Count Metronome set to 50.
Rest 1 minute.
Repeat this sequence until you cannot do 5 burpees at the new metronome pace: (60, 72, 92, 120, 152, 200).

Workout of the day (WOD):
Complete as many rounds and reps as possible in 10 minutes of “Jack”:
10 Push Press 115 lb.
10 KB Swings, 53/35 lb.
10 Box jumps, 24/20 inch box

Post-WOD:
• Midline Stability:
30 Ice Cream Makers
30 Butterfly Pull-ups
30 Chest-2-Bar
30 Shoulder Rows
30 Opposing Limb Arch Raises
30 Standing Side Bends (e)
30 Side-Plank Reach-Throughs (e)
30 Stradle-Ups
30 Pike-Ups”

• Mobility:
partner calf smash
2 minute calf stretch (e)
Pec/Shoulder Stretch

 

Jack

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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. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

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