For Marco

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.

Warm-up:

3 Rounds of:

  1. 3 Pull-ups 
  2. 6 Push-ups 
  3. 9 Air Squats 

Then: 

  1. 3 Wall Climbs 
  2. 5 Thrusters w/bar

(3 Second pause at bottom of squat, 3 second pause at top of overhead)

Mobility:

Foam Rolling: Find the pain + Mobility Minutes 

Announcements:

Yoga, Yoga, Yoga tonight at Justified! 

Skills & Technique: (Click below for links to more info)

Pull-up 
Handstand Push-up 
Thruster 

Wod:

Marco

21 Pull-ups 
15 Handstand Push-ups 
9 Thrusters 135/95lbs

3 Rounds for time. 
Time Limit: 25 Minutes