Monday 23rd August 2015 – WOD – CrossFit Nottingham

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.

WOD 1

MOTM-EMOM for 5 mins:

60% of max push ups

An 8 min AMRAP of:

3 MUs / 6 Pull ups – Every top of lock out or chin over bar a 3 sec pause
6 Pwr Clean & jerks @ 42.5 / 30kg – Every rcv in the clean & the jerk a 3 sec pause
6 Bar over jump squats – Every bottom of squat a 3 sec pause

WOD 2

HERO “Coe” 10 rounds for time of:

10 Thrusters @ 42.5/30kg
10 Ring / Ab-Mat push ups

* 16 min cap

*If you use the Ab-Mat your hands must touch either side of the mat