Bear Canyon CrossFit – WOD
Rowing Practice (No Measure)
2 Rounds through
:30sec Arms Only Rowing (the pick drill)
:30sec Arms and Body Rowing, (body hinge and finish with arms)
:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)
:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)
1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Level 2:
For Time
1200 meter Run
1500 meter Row
1200 meter Run
Level 1:
For Time
800 meter Run
1,000 meter Row
800 meter Run