Archive for January 30, 2015

Saturday 20150131 Open Workout

Posted: January 30, 2015 by eweirick in Uncategorized


Prep for WoD




Picture courtesy of


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.


30 Min AMRAP:

5 Deadlifts (275/195)

13 Push Ups

9 Box Jumps (24/20)


Scaling Options:

DLs – Shoot for 80% of 1RM

Push Ups- on knees on up

BJs – 20/16



Hang from pull up bar – 2 min total

Doorway stretch – 1 min per side

Heel Cord mash – 2 min per