CFCody WOD

"Marco" 3 Rounds: 21 Pull ups 15 HSPU or regular push ups 9 Thruters (135/95)(95/65) Goal: Sub 11 min WOD Notes: no more than 3 sets on pull ups, same for HSPU - think short quick sets - no more than 2 sets for Thrusters, scale weight accordingly. “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. Accessory Work: TABATA (:20sec ON :10sec OFF) 2 min (4 rounds tabata) at each movement: V-ups or knee tucks KB russian twist flutter kicks 1-2 rounds

PureFit WOD

"Marco" 4-5 Rounds: 10 Pull ups/ring rows 9 push ups 8 DB/KB Thursters *can use 1 or 2 DB/KB for thrusters Accessory Work: TABATA (:20sec ON :10sec OFF) 2 min (4 rounds tabata) at each movement: V-ups or knee tucks KB russian twist flutter kicks 1-2 rounds