Thursday

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in cen- tral Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.

Strength WOD

As Many Rounds as Possible in 30 minutes of...

5 Deadlifts with 275 pounds / 13 Push-ups / 9 Box jumps, 24 inch box

**Disclaimer**

I am NOT an advocate of Deadlifts for time. Being as this is a hero workout for a Ranger from 3rd battalion I am making a serious exception.

I WILL be harping on DL form on this one. Speed is secondary to form!!!

Endurance WOD- Swim/Bike brick

500m warm up.

4,6,or 8 rounds of...

50 hard / 50 easy

250m cool down

Bike

10 minute warm up

8x2 min at max effort

1 min recovery