Warmup:

200M jog

30’ Spider-man Lunge

30’ Inchworm

30’ Side lunge

30’ Crab walk

10 Twisting Push ups

2 Wall Walks

Pull Up warmup: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

Pic courtesy of Premier CrossFit

WOD:

“LEGION 8”

8 Rounds For Time

8 Thrusters (75/55)

8 Chest-to-Bar Pull-Ups

8 Clapping Push-Ups

8 Power Snatches (75/55)

8 Knees-to-Elbows

8 Sumo Deadlift High-Pulls (75/55)

8 Handstand Push-Ups

8 Toes-to-Bar

Then 800 M Run

“Legion 8” is a Hero WOD commemorating the lives of the 8 men (Terry, Blake, Emerson, Ryan, Coon, Doc, Caleb, Jimmy) – the soldiers of Company B, 1st Battalion, 8th Cavalry Regiment, 2nd Brigade Combat Team, 1st Cavalry Division (Bravo Company, 1-8) – who died during Operation Iraqi Freedom on June 8, 2007. “Legion 8” originated in July, 2012 at Premier CrossFit in Tyler, TX primarily initiated by a man named Jeff Morris.  Jeff shared his own story that led to the birth of Legion 8. The story of a strong brotherhood, a tight-knit group of brave men who trained together, fought together, and who deployed twice together. And then the heartbreaking story of each of the men who died serving in Baghdad during Operation Iraqi Freedom in 2007. Jeff tells a story of losing friends and brothers and then having to look in the eyes of those left and say, “We have a job to finish here. We have to keep going. We have to see this through.” And they did.  For more info on Legion 8, click on the above pic to go to Premier CrossFit’s page.

 

Scaling Options:

Bar weight -> as needed

C2B Pull Ups -> Chin above Pull Ups -> Buddha Pull Ups -> Table Rows

Clapping PU -> Push ups

Knee2Elbow -> V-Ups

HSPU -> Pike Push Ups*

Video courtesy of NorCal Fitness

Toe2Bar -> V-Ups

 

Cool Down:

Leg Bleeds – 3 Min

 

Scorpion Hold – 1 Min per side