Monday, July 13th, 2015

 In W.O.D.

STRENGTH & CONDITIONING

Strength

Thruster
2 rep max

Conditioning

Hero WOD Marco
3 rounds for time of:
21 pull ups
15 HSPU (scaled is regular push ups)
9 Thrusters (135/95)

“U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.”

http://www.crossfit.com/mt-archive2/009636.html


BURN CLASSES

Warm Up

3 rds of:

10 strict pull-ups
10 push-ups
10 jump squats

Conditioning

As many reps as possible in 10 minutes of an ascending ladder (1, 2, 3, . . .) of:

Dumbbell Thurster (35#/25#)
Lateral Burpee

Rest 5 minutes, then, as many reps as possible in 5 minutes of:

Ball over the shoulder

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