WOD


Hilltop CrossFit – WOD

WARM UP

2mins double unders

–then–

Tabata mash up: beat swing, HS/wall climb hold, ring row, wall ball

WARM UP/SKILL WORK

Spend 15mins on pull up & HSPU variations/scaling options

Warm up thruster throughout

CONDITIONING

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
15min cap

*Thrusters: 60/42.5kg

**Scale weight, use bands/jumpng pull ups and abmats, HR/banded/elevated push ups as needed

POST WORKOUT

foam roll lats & quads 90sec /side /part