Saturday 20150711 Open Workout

Posted: July 10, 2015 by eweirick in Uncategorized
Musical med-balls as a warm-up today. Should be a fun way to start the workout.

.

Video courtesy of Team CrossFit Krav Maga.

.

CplRyanMcGhee_th

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

.

S/S/S:

Prep for WOD

.

WOD:

McGhee

30 Min AMRAP

5 Deadlift (275/185)

13 Push up

9 Box jump (24/20)

 .

Scaling Options:

Weight as needed,

Box height as needed

.

Xtra:

Tabata Roll out whole body and relax

Banded hamstring stretch x 2 min per

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s