I talked to some of you about how brutal tomorrow’s workout is. Get off that rower and out running at pace as fast as you can.

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.

CrossFit Cardiff WoD
“Jerry”
Run 1 mile
Row 2000m
Run 1 mile

Specialty
Spend 15:00 practicing pull overs
3 sets
5 - 10 L-sit pull ups
5 Strict toes to bar
10 Dumbbell Z press