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WOD @CROSSFITBULACH - 17. Mai 2019



REGULAR


WU:

5min AMRAP

15m Bear Crawl

10 Good Mornings

10 Back Squats

15m Crab Walk


Then WOD Prep, Mobility and Warm Up


A:

'Hero WOD Friday'

'McGhee'

30min AMRAP

5 Deadlifts (125/85kg)

13 Push Ups

9 Box Jumps


B:

Rest of time stretch


'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'



METCON


WU:

2 Rounds of

Partner 1 in plank, partner 2 15 jumps over the partner

switch and repeat

then 3 min of jump over/crawl under with partner


A:

20' AMRAP

10 Cal row

20 HR Push Ups

30 Goblet Squats

20 KB Swings

10 Suicide Burpees


B:

15' AMRAP

15 Pull Ups

15 WB Sit Ups

15 Walking Lunges

15 WB Sit Ups


3 Burpees every 3 min


C:

3 x 8-10 Heavy Biceps Curls


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