Tuesday- November 13, 2012

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.

Warm Up

450m run

then...

20 Squats

10 Push ups

then...

Warm up to weight

WOD

"McGhee"

AMRAP 30

5 Deadlifts (225/155)

13 Pushups

9 Box Jumps (24/20)

POST TIME TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Box Squats 

12" Box, Straight Bar

55% of 1RM

12 sets x 2 reps

EMOM

Rack Deadlifts

45% 1RM + 35% band tension

6" from floor

8 sets x 2 reps

Accessory Work (if not doing the WOD)

GHR

3 sets x 6 reps 

100 ankle weight leg curls

Endurance

200m sandbag run

4x

*rest as needed

Row

300m sprint

4x

*rest as needed