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WOD - Wednesday, 10/11/2017

A. Conditioning

HERO Workout:

For time:
Run 1 mile (800m x 2)
Row 2K
Run 1 mile

Time cap; 45 minutes.

This is a very scalable workout. If this looks like its way too much speak to your coach and we'll come up with a scalable option that works for you.

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.

Extra Credit:

Bill Murray plate pinch hold (30/20, each hand)

Hold two plates in each hand, pinching the top of the plates with your thumb and fingers.

Men Rx: 15# x 2 x 2

Women Rx: 10# x 2 x 2

This is most people checking the WOD right now....but not you. You're a badass and nothing is too scary for you!! You're a champ.

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