Benchmark WoD for April 10th, 2019

Group Warm-up
Line Drills

Daily WoD
AMRAP 30 Minutes:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Deadlift a) 225/155 b) 185/130
Push-up a/b) wormy or from knees
Box Jumps a/b) Step ups

In Honor Of
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 S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Roll Posterior
Mash Achilles
Lax Pecs/Shoulders

Leave a Reply

Your email address will not be published. Required fields are marked *