Saturday 4.30.11



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.

First posted 15 April 2010
 
Warm Up: No Warm Up



WOD: 20 min for work on gymnastics techniques. i.e. Handstands, L-Sits, Muscle Ups, etc….



Metcon: “McGhee” AMRAP 30 min

- 5 Deadlifts with 275 pounds (or sale to 70% of 1rm)

- 13 Push-ups

- 9 Box jumps, 24 inch box



7 comments:

  1. 16 rounds + 6 box jumps @ 125# (55% of 1rm)

    Happy Saturday!!

    ReplyDelete
  2. Metcon: 13 rounds
    5 225/185 backsquat
    13 release pushups
    9 21" box jumps

    ReplyDelete
  3. Metcon:
    5 deadlifts-115#s (back still weak)
    13 release pushups
    9 box jumps 16"

    11 rounds + 2 box jumps

    ReplyDelete
  4. 10 rounds @155/20" box (66% of 1rm DL)

    ReplyDelete