1RFT
- 1 mile Run
- 2k Row
- 1 mile Run
Mobility
15 min Athletes' Choice
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!
Background: 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.
WOD: 1 mile run from the bubble to the quarter mile turn around at the stop sign and back (twice). Grab a rower, strap in, and knock out 2k. Check out the following video from C2 Concepts for techniques on improving your rowing form. Finish off with another mile.
Mobility: Cool Down with HUG/HIP Mobility Drills, a walk, rolling out, and controlled breathing. Pick a trouble spot and get crucial blood in and stifling lactic acid out of those sore muscles.
Heads Up: Tomorrow's WOD at the Pool