WOD - Friday, 7.24.2015

Great job today on "Beat the Coach" -- Honorable mention to Baxt who nearly took the title today!  Make sure to properly hydrate and recover those sore arms!

CROSSFIT

WARMUP
Run 200m
Row 200m

High Knees One Length
Butt Kicks One Length
High Kicks One Length
Walking Lunge One Length

Review rowing technique and 2k pacing.

HERO WOD FRIDAY!
*** We hit this a few months back -- challenge yourself and beat your previous time ***


"Jerry"

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.

For time:
Run 1 Mile
Row 2000m
Run 1 Mile

FITNESS
WARMUP
200 m jog,

WOD1
3 rounds of 5 ring rows, 5 ring transitions, 5 dips
3x 12 hollow rocks, 12lemon squeezes, 12sit ups

WOD2
3rounds of: KB10 box step up (each leg), 60m farmers carry each arm100 DU, 75 situps, 50 burpees, 25 box jumps, 10 pullups, 400m run