Wednesday, June 7 2017.

Wednesday, June 7 2017.

 

CrossFit.

 

Partner Hero WOD - 'McGhee'

 

AMRAP 30

5 Deadlifts [275/185]

13 Pushups

9 Box Jumps [24/20]

 

*Partner A starts with 5 deadlifts, Partner B does 13 pushups, A does 9 box jumps, B does 5 deadlifts, etc. following this pattern.

Score is total rounds + reps.

 

**Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

 

 

 

 

GSP Body.

 

WOD - Every 2:30 for 4 rounds

a. 5 Laps

b. 10 Deadlifts [135/85] + 20 Ring Rows

c. 16 Burpee Box Jumps [24/20]

d. Max Calorie Row

 

*The goal is to maintain a consistent pace on the row, not sprint and fatigue too early.