12 June 2015 12 June 2015
Friday 12 June 2015 '12 June 2015'

Ladies night WOD and Wine at 630pm.
The 630pm WOD will be different!

1. Warm-up Level 2
A. 100 Double-unders
5 Rope climbs
B. Back Squat recovery – 5×6 @40-50%
2. Strength
strict press 5×4 AHAP
3. Met-Con
“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.
4. Extra
5 Rounds
200m Sled pull sprint (Light and fast)
Rest 90 seconds

1. Warm-up Level 1
A. 60 Double-unders
3 Rope climbs
B. Back Squat recovery – 5×6 @40-50%
2. Strength
strict press 5×4 AHAP
3. Met-Con
“Jerry”
For Time
Run 1 Mile
Row 2,000m
Run 1 Mile
4. Extra
5 Rounds
200m Sled pull sprint (Light and fast)
Rest 90 seconds

1. Warm-up Base
A. 100 single unders
5 Rope climb walk ups
B. Back Squat recovery – 5×6 @40-50%
2. Strength
strict press 5×4 AHAP
3. Met-Con
For Time
Run 1/2 Mile
Row 1,000m
Run 1/2 Mile
4. Extra
5 Rounds
200m Sled pull sprint (Light and fast)
Rest 90 seconds

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