“Team McGhee” by DB
30min AMRAP:
P1 = 5 Deadlifts *Slap Hands
P2 = 13 Push-Ups *Slap Hands
P1 = 9 Box Jumps *Slap Hands
P2 = 5 Deadlifts *Slap Hands
P1 = 13 Push-Ups *Slap Hands
P2 = 9 Box Jumps *Slap Hands
**Continue P1/P2 WOD pattern**
Barbell Loads = 225/135 RX+ 275/185 MRX 185/125
Box Heights = 24/20″ RX+ 30/24″ MRX 20/18″
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 the 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.
Core Development
2×21 Reverse Rower Tucks
2×21 Weighted Sit-Ups
2×21 Dumbbell Bench Press
We will be CLOSED Thursday, July 4th in honor of Independence Day. Have a safe and happy July 4th!
Michael looking strong and working hard! It’s always great to see this guy in the early morning hours at CFHSV. He’s friendly, personable, and enjoys his time with friends, fellow athletes and coaches. Michael is a well balanced athlete who can do it all, but he’s still always pushing to improve and learn. And he’s a top notch guy who we are proud to have in our community! Keep it up, Michael!
Michael took one for the team and paired with Mandee at 0600
A. 13+? Rx w/ Sam
B. Not really complete
9 scaled with Kohana
14+32 Scaled w/Jacob (225 me, 185 Jacob)
15+35 Rx with my brotha John “Wild Man” Hand
16+28 rx with Nathaniel
Michael! Holding strong and walking fast… great shot of a great athlete. Michael starts off his day at CFHSV and isn’t afraid to put in work. He has consistently gotten stronger, faster, and more technically sound. He’s got a strong support system at the 6am class and they all do a great job of pushing each other. Not only is Michael a great athlete but he is a stand up guy who is kind to everyone … including drop ins that take his spot!
9 + 19 Rx with Sean Campos
MRx_9 Rds 10 reps
14 Rx with Matt
17+51 Rx+ w/Freeman