Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm Up 1x:

–30 Jumping Jacks

–10ea Hamstring Sweep

–5 Sumo Inchworm

–10ea High Plank to Calf Stretch

–30 Forward Jumping Jacks

–10ea Lying Quad Stretch

–10ea Prone Lying Leg Crossover

–10ea Kneeling Shoulder Taps

–30 Jumping Jacks

Workout Prime/ Movement Prep 1x:

–200 Meter Run

–250 Meter Row

–100 Meter Run

Metcon

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
U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.

Stimulus:

Time cap – 30 min

Looking for 8-10 min on each piece