Warm up: Coach’s Choice
Strength/Skill: Review the movements and get ready to work out! Build up to your workout weight.
WOD: McGhee
As many rounds as possible in 30 minutes of:
5 deadlifts
13 push-ups
9 box jumps
F: 185-lb barbell, 20-inch box
M: 275-lb barbell, 24-inch box
Masters RX: 185/135 and step ups
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
Stimulus/Focus: Hero WOD time! Everyone must step down on the box jumps. The barbell should be heavy. Aim for 15 rounds.
Cool Down: Athlete’s Choice