500 m row or 400 m run
250 m row, damper on 10
2 rounds of:
10 RKBS heavy
10 SDHP heavy
5 push ups
10 min alternating EMOM
3-5 deadlifts working up to your workout weight.
Since we saw strict HSPU for 19.3 I wouldn’t be surprised if we saw Strict Pull-Ups in an Open wod.
20 min McGhee, Last done 6/4/2018
20 min AMRAP
5 Dead lifts 225/155, Hero 275/185
9 box jumps 24/20
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.
Row: 1000M or Run800m
5 Rounds for time
3 strict or C2B pullups ,(scale 6 kipping)
6 Goblet squats, 24/16kg
9 ball slams
On the 2 min for 8 rounds:
1 power snatch+1 squat snatch+1 snatch balance
Work on Strict Pull ups