WOD: Wednesday 240612

“I’d rather be bench pressing than running” would make for a great shirt for today.

• Coaching Notes

Today will be our conditioning test for the cycle with the Hero WOD “Jerry’’ This is a great workout to test overall aerobic endurance as it sits right in the 5k time domain for both the run and the Row. The combination of the two will challenge athletes to find a pace and gear that they can sustain. Go over some row technique and running drills today prior to the workout to make sure that athletes are ready to get their heart rate up and find that intensity.

metcon: Jerry

For time:

Run, 1 mi

Row, 2000 m

Run, 1 mi

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.

Accessories:

3 rounds for quality of:

1x [ Hollow Hold, 10 secs + 10 V-ups ]

Rest 30 secs

1x [ Glute Bridge Hold, 10 secs + 20 Glute Bridges ]

Rest 30 secs

20 Weighted Russian Twists, pick load

20 Russian Twists

Rest 1 min