Monday, April 24 2017.

Monday, April 24 2017.

 

CrossFit: Day Eleven.

 

OLY - Every 2:00 for 6 rounds *

2 Hang Squat Cleans

2 [Push/Split] Jerk

 

* Start @ 70% of complex MAX, increase every round.

 

 

Hero WOD - 'Marco' *

 

3 Rounds for time

21 Pullups

15 HSPU / Pike / 21 HR

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.

 

 

 

 

GSP Body: Day Seven.

 

WOD - 7 Rounds for time

2 Laps

5 Hang Power Snatches [55]

8 Pullups / Ring Rows

11 Front Squats