WOD – 30 June

Friday 30 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Re-test 1RM bench press

Team WOD (“Coffey-Lite”, in teams of two for time):

  •       Both athletes run 400m
  •       50 back squats (135/95) then 50 bench press (135/95)
  •       Both athletes run 400m
  •       35 back squats (135/95) then 35 bench press (135/95)
  •       Both athletes run 400m
  •       20 back squats (135/95) then 20 bench press (135/95)
  •       Each athlete completes one muscle-up


One athlete works at a time with the exception of the runs. One bar and rack per team – transition and set-up strategy is up to each team.


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.

Image result for Marine Corporal Keaton G. Coffey
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