Saturday, February 25 2023

“TEAM McGHEE” by DB

30min AMRAP:

5 Deadlifts 275/185lbs MRX 225/145

13 Push-ups

9 Box Jumps 24/20" MRX 20/18"

*One athletes works to complete a round while the other athlete rests, slap hands to switch.*

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 SC, his mother Sherrie Battle McGhee, and his brother Zachary.

Core & Guns Development

26 Barbell Curls
26 Glute Ham Raises

26 DB Hammer Curls

26 Hip Extensions

26 Plate Pinch Curls

Running & Endurance WOD:

800m run

rest 1 minute

4 x 200m sprints, 30 seconds rest between efforts

rest 2 minutes

1200m run

rest 2 minutes

6 x 100m sprint, 100m recovery walk between efforts

800m run