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“Jerry” Hero WOD


“Jerry” Hero WOD

Midcoast CrossFit – Endurance

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Arrival warm up (2 rounds) (No Measure)

(2 rounds)

200 m run/ 250 m row

10 air squats

10 hand release push-ups

Foam roll/PVC roll

Mobility/dynamic 1 (No Measure)


Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats


Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

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

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