5/12/2019 - When I dip, you dip, we dip.

May 12, 2019


M-1: 15:00 for Quality

Option A:
1-5 Ring Muscle-Ups
20'-60' Handstand Walk
0:10-0:30 Single Arm Plank/side

Option B:
2-5 C2B or Pullup
15 Shoulder Taps or 3 Walk Walks
0:10-0:30 Single Arm Plank/Side

Option C:
10 Supinated Bodyweight Row
50' Straight Arm Bear Crawl
0:30-1:00 Front Plank


M-2: 10 Rounds for time:

Option A:
5 Ring Dips
7 Sumo Deadlift High Pulls 75/55#
9 Wall Ball Shots 20/14#

Option B:
5 Box Dips
7 Sumo Deadlift HIgh Pulls 55/35#
9 Wall Ball Shots 14/10#

Option C:
5 Push ups
5 Sumo Deadlift High Pulls
5 Wall Ball Shots

Gear: 2.5
Target Time: 13-20:00


Sunday Hero WOD




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.


30 Min AMRAP

5 Deadlifts 275/185

13 Push-ups

9 Box Jumps




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