2:00 Machine (Easy)

Then into…
2 ROUNDS
10 Scap Push-Ups
10 Alternating Samson Lunges
20 Line Hops
10 Glute Bridges
10 Light Russian Kettlebell Swings
6 Box Step-Ups

Then into…
3 ROUNDS
5 Empty-Bar Muscle Clean + Strict Press
4 Kettlebell Swings (light)
4 Box Jumps + Step Down (low)

Complete as many rounds and reps as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

​​F: 75-lb barbell, 1-pood kettlebell, 20-inch box
M: 115-lb barbell, 1.5-pood kettlebell, 24-inch box

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
https://www.crossfit.com/workout/2010/09/29#/comments

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Banded Bicep Stretch (each)
1:00 Forearm Barbell Smash (each)
1:00 Calf Barbell Smash (each)
(No Measure)

3 SETS
25 KB Side Bends (each side) @ RPE 7
:45 Side Plank (each side)
-Rest as Needed b/t Sets-
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Active Deep Squat 1 min](video)
[90 To 90 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.