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Tuesday 3/12/2019


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

250 m row, damper on 10

2 rounds of:

10 RKBS heavy

10 SDHP heavy

5 push ups

Workout Warmup:

10 min alternating EMOM

3-5 deadlifts working up to your workout weight.

5+strict Pull-ups

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

13 Pushups

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 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

Earlier Event: March 11
Monday 3/11/2019
Later Event: March 13
Wednesday 2/13/2019