Warm Up
2 Rounds:
200m Run
Barbell good mornings x 10 reps
Hip flexor hurdles x 5/side    https://www.instagram.com/p/B1ewbGLFylu/
Cossack squats x 8/side
KB single side OHS x 4/side
KB single side press in the bottom of the squat x 4/side

Mobility
90/90 hip switches x 8/side
QL walks x 15 each direction  https://www.instagram.com/p/B8KaFgxljE-/
ankle stretch with weight on quad x 8 pulses each side



Hero WOD Saturday


McGhee
AMRAP in 30 minutes
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

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.

The "McGhee" Hero WOD was first posted on crossfit.com as the workout of the day for 2010/04/15.