200m Run or Row
10 Iron Cross
10 Prone Snow Angels
10 HR Push-ups
10 Deep Squats (Holding onto the rack)
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
Set up for WOD and warm up movements
*Movements should be warmed up with a lighter weight
HERO WOD DETAILS:
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).
Teams of 2, For Time:
50 Back Squats, #135/95
50 Bench Press, #135/95
35 Back Squats, #135/95
35 Bench Press, #135/95
20 Back Squats, #135/95
20 Bench Press, #135/95
(40 MIN TIME CAP)
*Athletes both have to complete the run, but can split the reps for the other movements.
*Both athletes have to complete the run before starting the next movement
*Teams will have 2 bars, one for bench and one for back squats.
*Back Squats will be from the ground
*800m Run: 1000m Row
*Back Squats: EB Back Squats or Body Weight Squats
*Bench Press: HR Push-ups
MU: 4 Pull-ups or 4 Ring Rows