It is D-Day anniversary tomorrow, so here is our tribute to the men and women who assaulted Fortress Europe in 1944.

WORKOUT

The Beach Assault

Row to shore-1000M row

Ascend the cliff-5 rope climbs – Long pants or long sox are a great idea!

Attack the objective-100 burpees and 100 wall balls (20#/14# to 10′)

Extract the wounded-50 Power Cleans (40/30kg) and a 200M Farmers Walk (53/35KBs)

Descend the cliff- 5 rope climbs

Extraction-1000M row

*This will be completed in teams of 2 or more. One athlete works at a time. If numbers preclude this we will modify the workout as required.

BENCHMARK TRAINING

Girl

“Kelly”
5 RFT
Run 400m
30 Box Jumps 24/20”
30 WallBalls 20/14# to 10/9’

Hero

“Liam”

For time:
Run 800 meters with a 20/15kg plate
100 toes-to-bars
70/45kg front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 20/15kg plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.