400m run & 400m Row..then Junk Yard Dog with a Partner
5 Mins Roll Posterior chain
set up for WOD and 5 mins warm-up DL to weight being used
Complete as many rounds in 30 minutes as you can of:
5 Deadlift (275/185#)
9 Box jumps, 24 inch box
In memory 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.
MOD 1: Deadlift to 70% of 1RM only
MOD 2: Modify elements as needed with coaches approval. Don’t slack.
Focus: Move fast but prep for HEAVY DL under cardio stress….Set up well!
Compare to 10/22 – https://crossfitcapeann.com/2012/10/22/motivational-monday/
2 laps around the loop or 10 min row/ Dyne and Roll out.
*Outside the Gym Challenge (OTG)
Run the rocks below the Seawall at Long Beach 1-2 laps