Workout of the Day 5.26.14

Pre-WOD:

Coach led warm up

WOD:

The Airborne Ranger in the Sky!

MSG Van Aalst and CPL McGhee

With the Clock set to a 45min Countdown

2 rounds of:

• 800m- Run
• 40- Pull-ups
• 70- Push-ups

In the remaining time AMRAP of:

• 5- Deadlifts 185/275
• 13- Push-ups
• 9- Box Jumps 20/24

Post Total Rounds of McGhee Completed… RLTW!!!

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

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.