500 m row or 400 m run
500 m row
3 rounds of
10 RKBS, heavy
10 one legged DL heavy kb
10 goblet squats
5 strict pull ups, 2nd round set of dips, 3rd round 10 push ups
Take 10 minutes to warm up DL to workout weight
McGhee, last done 12/20/16 mod to 20 min.
US Army Ranger, 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.
The "McGhee" Hero WOD was first posted on crossfit.com as the workout of the day for 2010/04/15.
- Amrap, 20 min, Hero 30 min
- 5 Deadlifts (225/155) Hero 275/185 (touch and go as long as you can)
- 13 Push-Ups
- 9 Box Jumps (24/20 in)
800 m run
20 kb swings 20/12
400 m run
20 kb swings
800 m run
10 min EMOM
Snatch, 1 hang+1 from ground. (squat snatches)
Start at 60% add weight as you can
5 rounds of:
5 pullups/T2B linked, pu-t2b-pu-t2b...without dropping off bar.