WOD - Friday, 9.11.2015

CROSSFIT
WARMUP

Accumulate 30 Beat Swings

5 Squat Thoracic Rotations
5 Shoulder Rotations each side (Breakdance warm up)
30 second Handstand Hold

EMOM for 5 minutes:
10 Thrusters
-first 5 pause at bottom and top of rep
-second 5 normal pace

Use a very light weight and focus on position and technique. Weight should be lighter than WOD weight and can be an empty bar.

Marco

3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.

*scale options for HSPU
1-up to 2 abmats
2-piked on box
3-30 second HS Hold per round+push ups
4-Heavy Double KB Push Press

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.