Strength / Skillwork

• Bar Muscle-ups
• Bench Press 5-5-5-5-5-5-5
  45-55-65-75-85-90-60%
• Bicep Curl 5-5-5-5-5
  Set-up 2 rack positions that do not have benches. One with a 15# BB and the other a 45# BB. Build up the weight. Work the bicep curl in between earlier sets of Bench.

WOD

12:00 AMRAP

• 5 Box Jumps (+5 Each Round)
• 1 Rope Climb (+1 Each Round)

Rx+: 24/20″ OVER Box Jumps, you must use the thick 30/24/20″ boxes and you may jump on/off.
Rx: 24/20″ Regular Box Jumps, 3:1 Ground to Standing OR just Rope Climb

Rd. 1: 5, 1
Rd. 2: 10, 2
Rd.3: 15, 3
….

Elements

“Jerry”
For time:

• Run 1 mile
• Row 2K
• 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.