Strength: Front Squats (9-10 mins)

5 x 5 @ 50%


5 mins to work on Gymnastics goat


WOD: “McGhee”

30 min AMRAP


5 Dead Lifts 275/185

13 Push Ups

9 Box Jumps 24/20


Standards for an RX push up: Hips, knees, or any part of your body below the waist may NOT touch the ground AND your sternum/chest MUST touch the ground.


(27 reps per round)


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.

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