Warmup:

200M jog

10 Alt Box Step-ups

10 scap pull-ups

10 Alt Box toe-drag step down

5 Cobra to Down Dog

5 Cobra to Hip Snap

5 box jumps

10 kip swings

5 Kipping Knee Raise

WOD:

“Operation Red Wings”

For Time w/Partner:

1200M Run Buy-In

Then…

16 Rounds of:

8 Toe2Bar

8 Burpee Box Jump Overs (24/20)

Then…

47 Goblet Squats (55/35) Cash-Out

-Run done together

-Split all other work evenly with one person working at a time

-One partner completes a full round of the couplet before switching

Video courtesy of Empty Wit.

In the CrossFit community, there is always (and deservingly so) a spotlight on Lt Michael Murphy every Memorial Day when we do “Murph”.  CrossFit HQ has also released a WOD in dedication of all the men who lost their lives in Operation Red Wings.  Today we will do this tribute partner WOD.  As stated above, the WOD will begin with both partners running 1200M together, then they will trade off on round of 8 Toe2Bar and 8 Burpee Box Jump Overs (each will end up doing 8 rounds), then splitting up 47 Goblet Squats as close to evenly as possible.

Scaling Options:

Run -> 1500M Row

Toe2Bar -> Alt 1-leg T2B -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Box height -> 20/16 -> burpee step overs

KB weight -> 35/25 -> as needed

Cool Down:

Cobra Pose – 2 Min

Pigeon Pose on Box – 1 Min per side