Saturday 4th July 2015 - Workout of The Day - CrossFit Widnes

Warmup/Mobility

Coaches Choice

Tekkers

Deadlift - Spend 10 mins building to the WOD working weight

Hero WOD "McGhee"

AMRAP in 30 mins of:

5 x Deadlifts 125kg/80kg

13 x Pushups

9 x BoxJumps 24"/20"

**** The HERO WOD "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.