Warm-up: Coaches choice
Mobility: Basic bracing sequence and one joint rule – and WHY it’s important to do this when deadlifting! Then, posterior chain floss (BSL pg 351), banded posterior chain mob (pg 354)
Strength: Warm-up the Deadlift, work to WOD weight
Then, today’s WOD is inspired by the McGhee Hero WOD – 15 minute AMRAP of:
- 5 Heavy Deadlift
- 13 Box Jumps
- 9 Push-ups
Rest 5 minutes, then Run 1 mile for time
Suggested weights: 275/180lb and 24/20″ box, scale as needed
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.
