Hero WOD – “McGhee”


Warm Up
2 Rounds
1 min on 15s off
Step Ups*
Banded Push Ups
Lateral Up and Over the Box
Banded Good Mornings

**2nd Round Box Jumps

Box Hamstring Rolling
Banded Calf and Hamstring Stretch


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

30 Minute AMRAP
5 Deadlifts 275|185
13 Push-ups
9 Box Jumps

Level 3- 225|155
Level 2 – 185|125,
Level 1 – 135|95, 7 Push-ups, 9 Step-ups

Extra Work
5 Rounds of
15 GHDs
15 Wall Balls 30|20

Scale to V-ups and a lighter mb where necessary