Benchmark Friday, August 25th 2017

Warm-Up
400m Run
10 Inchworm to Push Up
10 Russian Baby Makers
10 Alternating Lunges With Rotation
10 Wrist, Elbow, & Arm Circles
10 Up & Downs + 10 Crossovers

Pre-Wod: Take 8-12 Minutes Warm-Up to 60%-65% of 1RM Deadlift

HeroWod
“McGhee"
---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 Deadlift (275/185)
13 Push-ups
9 Box Jumps (24/20)

*20 Minute AMRAP is a Scaled option. Choose a heavy deadlift thats good for you. Be smart with your technique. Singles are recommended. If you have a belt wear it.