HOME PARTNER HERO WOD, May 6th

Warm-Up
Athletes should spend 6 – 10 minutes warming up, then:
20 Jumping Jacks
20 Toe Touches (Keeps the legs as straight as possible, bend over, touch your toes, and stand back up)
20 High Knees (Pull one knee up to the chest, and then alternate legs)
20 Arm Circles (10 Forward / 10 Reverse)
10 Hip Circles (5 Right / 5 Left)
10 Bear Hugs
10 Forward or Reverse Lunges
10 Hand Release Push-ups from Toes or Knees
5 Inch Worms
Stretch:
10 Iron Cross
10 Scorpions
10 Cobra Press + 10 Sec Hold (Last Rep)
10 Thread the Needle (5 Right / 5 Left)
Strength Work
10 MIN EMOM:
5 Unbroken Deadlifts + 20 Doubles-Unders/20 Singles/10 Jumping Jack/ 5 Burpees
***Every minute on the minute, athletes will perform 5 unbroken deadlifts directly followed by 20 DU, 20 Singles, 10 Jumping Jacks, or 5 Burpees
***Athletes should be using a moderate weight
***Athletes can use a barbell, KB, or 2 DB for the deadlift
WOD DETAILS
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.
HERO WOD
“MCGHEE”
TEAMS OF TWO, 30 MIN AMRAP
5 Deadlifts, #275/185
13 Push-ups
9 Box Jumps, 24/20
(Score = Total Rds + Reps)
WOD DETAILS
*Athletes will work in teams of two to complete as many rounds and reps as possible
*The WOD will start with Athlete A completing 5 Deadlifts, Athletes B will complete 13 Push-ups, and then Athletes A will complete 9 Box Jumps. Athletes B will start the next round. Continue this rotation for the entire 30 minutes.
*Deadlift Weight Perspective: 76% of 1RM
Movement Variations:
*Deadlifts: Double DB or KB or Sandbag (You can always double the reps if the deadlifts feel easy as they are supposed to be difficult)
*Push-ups: Wall Push-ups, Ring Rows, Strict DB Press
*Box Jumps: Box Step-ups, Plate Step-ups
Extra
Cool Down/Stretching/Core: #6
Every 90 sec, 4 rounds:
6 Around the world with plate above head (15kg, 3ea)
20 Russian Twists and then hold the Hollow Rock position for 20-30sec
*Goal is to maximize the amount of time spent in the hollow rock position

https://www.boxrox.com/7-workouts-tia-clair-toomey-build-strong-core-six-pack-abs/