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Benchmark WoD for August 24th, 2015

This is the 1000th WoD I’ve programmed for CF Dynamo, so it makes sense we do one I’ve never programmed…. #ConstantlyVaried

Group: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions

Strength: Warm-up lifts

WoD: “McGhee” 30’ AMRAP

If coach says your back is rounding and to drop the weight, please drop the weight or we won’t see you in here again this week. This is a serious WoD…

5 Deadlifts (275/190) a) 225/155 b) 185/130
13 Push-ups a/b) Wormy or from knees
9 Box Jumps (24”/20”) a/b) Less

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.

MOB: Roll Posterior Chain / Lax Pecs

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