For time:

Run, 1 mi

Row, 2000 m

Run, 1 mi

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. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

The stimulus for today’s hero workout is “Grind.” Athletes should aim to keep a moderate pace all the way through until the final leg of the last mile run. This workout will be a great mental test for athletes that will have them fighting until the very end

Ring Support Hold : 5x 20 secs, rest 1 min

5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets