Archive for February 7, 2014

Saturday 20140208 Open Workout @ 0900

Posted: February 7, 2014 by totactfit01 in Uncategorized

WOD:

“McGhee”

Complete as many rounds in 30 minutes as you can of:
Deadlift, 5 reps (275/190)
13 Push-ups
9 Box jumps (24/20)

 

Post rounds completed to Comments/LogWOD

McGheepic courtesy of CrossFit HQ.

 

 

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.

 

 

Video courtesy of Mobility WOD.  K-Starr talking mobilizing the hip for deadlifts.  Seeing as how you have some relativily heavy deads today, it would probably be in your best interest to SHOW UP EARLY and go through these… just sayin’….

 

Homework (Done on your own outside of class time):

Find what pains you on the charts and do a mobility drill related to it for 3 minutes.