Monday, December 23rd
WARM-UP
400m rum
Samson Stretch (30 sec each side)
10 push ups
10 pull ups
10 air squats (hold for 3 sec at the bottom)
500m row
METCON
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
Run 1 mile
Row 2K
Run 1 mile
On a continuously running clock, complete the exercises one directly after the other. Score is the total time.
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.
ROAD WOD (For those Centurions who are on leave but still want to forge elite fitness!)
For Time:
Run 800m
100 Air Squats
Run 800m
Mobility
For those traveling this week:
Stay Supple!!
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