Warm Up:

400M Run w/ med ball

10 Squat w/med ball

10 DLs with med ball

10 wall ball shots

10 push ups on med ball

10 Wall Ball shots




10 Rounds For TIme

10 Thrusters @ 95/65

10 Ring push-ups


pic courtesy of CrossFit HQ.

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.


Scaling Options:

Bar weight -> as needed

Ring Push ups -> regular push ups -> push ups off a bench


Cool Down:

Pigeon Pose on 30” box x 2 min per side


Doorway stretch – 2 min per side

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