9 June ’18

Priority Crossfit – CrossFit


For quality reps:

2 rounds

10 scapula pushups

5 thread the needle in side plank position (per side)

10 kip swings

10 “around the world” shoulder pass throughs



Metcon (Time)

“D-Day Partner WOD”

For Time (with a Partner)

Phase 1: “Overlord”

1944 meter Row

Phase 2: “Airborne Drop”

60 Pull-Ups

300 meter Run

Phase 3: “Omaha Beach”

6 50 meter Alternating Sled Drags

300 meter Run

Phase 4: “Utah Beach”

60 Weighted Push-Ups

300 meter Run

Phase 5: “Gold Beach”

60 Kettlebell Swings

300 meter Run

Phase 6: “Sword Beach”

60 Thrusters 45/35

300 meter Run

Phase 7: “Juno Beach”

60 Man-on-Fire Burpees

300 meter Run
Each partner group will carry their kettlebell everywhere. The non-working partner will hold the kettlebell off the ground while the other partner works. Split up the work as needed, except the sled drags (alternate) and runs (run together)

The World War II operation code named Operation Overlord was conducted by 160,000 Allied Troops consisting of soldiers, sailors, and airman from the United States, Great Britain, and Canada. Over 5,000 ships and 13,000 aircraft deposited airborne and infantry troops across a 50 mile stretch of coastline in the Normandy region of France. The Allied Forces suffered 9,000 casualties; close to half (4,413) were fatalities. Of the fatalities, roughly 2,500 were American losses.

The amphibious invasion was preceded by the Airborne Assault of over 20,000 airborne troopers parachuted or landed in gliders behind enemy lines. The amphibious invasion was conducted across five beaches code named Omaha and Utah beaches were assigned to US Forces. Sword, Gold and Juno were assigned to British and Canadian Forces.

Phase 1 signifies the code name of the operation. 1944 meter Row signifies the year that the troops left England by boat across the channel. The 60/300 signifies the amphibious invasion kicked off at 6:30 AM.

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