WOD

28
Jun

WOD

CrossFit Fulshear – CrossFit

– Metcon: Do not try to set a PR on your first mile run. Use a pace that will
allow you to go right into your burpees without excessive resting. Your
second mile interval will be slower than your first but try to stay within 90s
of your first split. Some of you will hit the time-cap on this one, it’s ok! Effort should be around 70-75%.

Warm-up

Run 400 Meters

Then,

8:00 of Pose Running Drills.

Then,

Banded Ankle Mobility + Lax ball on ankles/calves x 30-40s each spot

Metcon

“Jerry”

For time:

Run 1 Mile

Row 2k

Run 1 Mile

L2: (800m Runs) (Row 1.5 k)

L1: (50 % of Total work or Done with a partner)

Alternate Scaling Options:

1500 meter Row for each mile run or 7:00 Bike or Ski Erg

30:00 Cap

* Record total time, fastest mile, and time to row 2k separately *

** If thunderstorm:

Row 2k

100 burpees

Row 2k

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.

The “Jerry” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for May 9, 2010 (100509).

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

1-Mile Run (Time)

Max Effort 1-Mile Run

Hypertrophy

Sledpull Powerwalk x 8:00 @1/2 BW.

– 200 meters forward

– 200 meters backward