Jerry
Description
A ruck spin on the classic hero WOD Jerry, two 1-mile ruck runs bookending 100 ruck high pulls, done in memory of Sgt. Major Jerry Dwayne Patton.
This workout is a spin on the CrossFit hero WOD "Jerry," done in honor and memory of Sgt. Major Jerry Dwayne Patton, who died on October 15, 2008 during High Altitude High Opening (HAHO) training while preparing for deployment to Afghanistan. He is survived by his wife Molly and sons Chad, Cody, Chase, and Connor.
Workout
Warm-up
5 min- 5-minute easy walk to ease into the first mile.
For Time
- 1 Mile Ruck Run
- 100 Ruck High Pulls
- 1 Mile Ruck Run
- Complete as fast as possible.
Cool Down
5 min- Walk it out and stretch your legs and shoulders.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Ruck High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.