3x
60 second jump rope
45 second third world squat
15 second flexed superman
Stabilizer:
100 leg lifts
Strength:
Back squat
5-5-5 warm up
5-5-5 at 70/80/90%
Strict press
Find your training max for the day
Metcon:
There were two new Hero WOD's posted on the main site, one of them is either a Saturday workout, even though the time is not to to long 30ish minutes, but the movements are not ones I program in regular metcon cycles due to them both being strength movements, and the weight was exceptionally heavy for 50 reps.
Marco
3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.
Post time to comments.
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.
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