Wednesday 10/28/15

Strength Back Squats 3 sets of 10 reps WOD 7 min AMRAP 5 Clusters 95/65 7 Burpees Rest 1 min 7 mins Row for Cals Rest 1 min 7 min AMRAP 5 KB Snatches 53/35 7 Box Jumps 24/20

Friday 10/23/15

WOD “Marco” 3 Rounds for Time 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters (135/95 lbs) 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...