Body Slam & 5PM Hero WOD

12
Dec

Body Slam & 5PM Hero WOD

CrossFit SoCo – CrossFit WOD

A: Body Slam (Weight)

On The 4:00 x 5 Rounds:

25 AbMat Sit-Ups

15 Slam Balls

5 Push Press

Build In Weight On The Push Press
Score = Heaviest Push Press Weight

B: McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
THURSDAY 5PM HERO WOD.