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