Today we commemorate the 80th anniversary of D-DAY by doing the Hero WOD “COFFEY”.
WARM-UP:
10 minutes to set-up/warm-up for your workout.
U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, OR, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, CA, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan.
He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.
This “Coffey” Hero WOD was first posted on CrossFit Main Site as the workout of the day for Wednesday, December 11, 2013 (“131211”).
WOD: Hero WOD “COFFEY”
For time:
Run 800 meters
50 Back Squat 135/95
50 Bench Press 135/95
Run 800 meters
35 Back Squat
35 Bench Press
Run 800 meters
20 Back Squat
20 Bench Press
Run 800 meters
1 Muscle-up
Time Cap 50 min.
Option 1 – Complete the workout as Prescribed “RX”
Option 2 – Break-up the segments between the 800m runs as you wish.
Option 3 – Complete the workout with a partner sharing the reps as you wish.
ICING:
Double Under Practice
KOT – Reverse Nordic 20 Reps
Couch Stretch 2 min. each leg.