The WOD - THUR, 06JUNE13

69th Anniversary of OPERATION OVERLORD







The Normandy Invasion, also known as (D-Day), was the largest combined airborne assault and amphibious landing in World War II by the Allied Forces. It commenced on Tuesday, 6 June 1944 beginning at 6:30 AM. The operation was meant to be the beginning of the end to the war by taking the fight to the heart Nazi controlled Europe and forcing their unconditional surrender.






The next time you see someone in their late eighties with something that identifies them as a WWII vet, take a moment and say thank you...DO NOT forget these men were/are warriors...they are the Lion in winter...give them the respect they have earned.







Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: WOD: NORMANDY For Time:

UTAH Beach
• Back squat, Body Weight, 10 reps
  
• KB Snatches, 1.5/1 pood, 10 per hand
  
  
  
  GOLD Beach
  
• Box Jump, 24", 20 reps
  
• Pull Ups, 20 reps
  
  
  
  SWORD Beach
  
• Ring Push Ups,30 reps
  
• Sumo Deadlift High Pull, 75/55#, 30 reps
  
  
  
  JUNO Beach
  
• Thrusters, 45/30#, 40 reps
  
• AbMat Situp, 40 reps
  
  
  
  OMAHA Beach
  
• Run,500M*, Stop at each corner of the block and do 10 burpees
  
• Run, 500M* Stop at each corner of the block and do 10 OHS*
  *with a SandBag
  

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