Amo.
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Pic: Angela Clancy

On The 2nd Day Of Christmas My Coaches Gave To Me... ...

  Hero WoD - "Jerry"

For Time

Run 1.6 km

Row 2 km

Run 1.6 km

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• Classic Hero WoD of pure endurance work. you can grunt & grind all you want through this one but make no mistake, Technique is what will carry you through.
• As with any movement there is a skill behind it. You know that to be true for Rowing. However its often a lost thought on running. Work to pick your feet u off the floor rather than smash & pound the pavement with your heels.
• You most likely won't be PR-ing your 2k row or that second mile run (maybe the first??) so go out there with the intentions of hitting a good steady pace for yourself that is uncomfortable.
• Get after this one. As with any of our Hero workouts they are honouring someone who gave the ultimate sacrifice in service. This one is named after Sgt Major Jerry Dwayne Patton. You can click here to see the first time it posted up on 'MainSite'
• Hold the standards. Form is priority as always.
• Aim is under 25 Minutes. Scale As needed.
• NO TIME CAP

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Post TIME to Beyond The Whiteboard.