Hero Saturday 2/1

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

The CrossFit Warm Up

3 rounds of 15 reps of:  

Samson Stretch (15-30 seconds)

OHS

Sit-ups  

Back-extensions  

Pull-ups  

Dips

Skill

HSPU

WOD

Marco

3 rounds for time of:

21 pull-ups

15 handstand push-ups

9 thrusters w/95# m/135#