This WOD is dedicated to SGT Nathaniel Martin who unfortunately took his own life after dedicating so much time to saving others’ lives.
So, his buddies that served with Nate did exactly what we do in the CF community and the military community. They wrote him a WOD and then they posted it on the CF Masters Facebook Page.
They asked that if anyone does this WOD to post their scores. Let’s show these guys some 508 love and post scores, take pics and send good thoughts.
The guys who posted this is Brett Paul. https://www.facebook.com/groups/CFMasters/
You can find his post on May 18th.
COMP
STRENGTH:
Front Squats or OHS
Wendler Week 3
5 Reps @ 75% of Base
3 Reps @ 85% of Base
Max Effort Reps @ 95% of Base
Minimum Requirement = 1
WOD:
Ranger Nurse Martin
30 minute AMRAP
2..4..6..8…
Wall Balls (30/20)
Pull Ups
Barfacing Burpees
Power Cleans (155/105)
200m Run after each round
SPORT
STRENGTH:
Front Squats or OHS
Wendler Week 3
5 Reps @ 75% of Base
3 Reps @ 85% of Base
Max Effort Reps @ 95% of Base
Minimum Requirement = 1
WOD:
Ranger Nurse Martin
30 minute AMRAP
2..4..6..8…
Wall Balls (Heavy for You)
Pull Ups
Barfacing Burpees
Power Cleans
200m Run or 250m Row after each round
Same weight as used on Monday or 60 – 65% of 1RM
FITNESS
STRENGTH:
Front Squats or OHS
5 Sets of 3 Reps
WOD:
Ranger Nurse Martin
30 minute AMRAP
2..4..6..8…
Wall Balls (Heavy for You)
Jumping Pull Ups or Ring Rows
Burpees
Power Cleans
200m Run or 250m Row after each round
Same weight as used on Monday or 60 – 65% of 1RM