Warm-up: Partner up – One
partner runs 100m shuttle run while the other partner holds a
plank. Complete three rounds or 4 minutes of work, whichever comes
first. Mobility: Calf stretch against
wall, glute smash, lacrosse ball to hamstrings
Strength: Deadlift – 10 minutes to
warm up to WOD weight Conditioning:
“McGhee” – 30 minute AMRAP of:
- 5 Deadlift
(275/180lb) - 13 Push-ups
- 9
Box Jumps (24/20″)
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.
