RX
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
100 Double-unders
5 Rope Climbs
2. Strength
Back Squat 5x6 @40-60%
3. MetCon
4 Rounds with a Partner
400m Run
500m Row
(both partners working at a time, partner 1 will run while partner 2 is rowing then they will switch)
RX+
“Jerry”
For Time:
Run 1 Mile
Row 2,000m
Run 1 Mile
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 Molly and his sons Chad, Cody, Chase and Connor.
SCALED
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
200 Single-unders
-then-
5 Rounds
5 Pull-ups
5 Toes to Bar
5 Squats
2. Skill
Back Squat 5x6
3. MetCon
4 Rounds with a Partner
200m Run
250m Row
(both partners working at a time, partner 1 will run while partner 2 is rowing then they will switch)
COMPETITION
1. Side Work
5 Rounds
200m Sled pull sprint (Forward facing, Light and fast)
Rest 90 seconds