Warm-up: 10 minutes

• 1:00 Row
• 20 calf Raises (Each side)
• 20 Leg Swings (Each Leg)
• 1:00 Row
• 200m Jog Stretch

-Calf Stretch

-Hamstring stretch

Metcon: “Jerry” HERO WOD

For time:

• Run, 1 mile
• Row, 2000 m
• Run, 1 mile

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

If we do not have the rowers available. “ANGIE” Benchmark Workout! Bring a 20/14lb vest if you have one!

For time:

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air Squats

Strength/Skill: Upper Body

5 rounds for quality of:

• 8 Dumbbell Bench Press, pick load
• 8 Strict Pull-ups

Dumbbell Bench Press- work on stability, move through this at your own pace, work for quality

Scaling Options: Scale the bench weight to a moderate weight that you can move well and go unbroken with, use a band for strict pull ups or sub inverted rows!