150707

Strength

• Front Squats
• 5 x 65%, 4 x 75%, 4 x 80%, 4 x 85% Of 1 Rep Max

WOD:  MARCO
3 RFT

• 21 x Pull Ups
• 15 x Hand Stand Push Ups
• 9 x Thrusters (135/95#)

Core
3 Rounds

• 6 x Good Mornings (As Heavy As Possible)
• 90sec Rest
• 25 x V Ups
• Rest As Needed

Notes

• US Marine Corporal Marc "Marco" T. Ryan, of Gloucester City, New Jersey, died November 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2d Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp Pendleton, California.
• He is survived by his parents, Thomas and Linda Ryan; brother, Chris; and Sister, Lauren.