CrossFit Kivnon 181121


Happy Birthday Vinh!

(One day late, had to squat yesterday.)

It's rumored you like shoulder work, especially HSPU, so get after it!

MARCO

3 rounds for time -

21 pull-ups

15 HSPU

9 Thrusters 135/95

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.

The "Marco" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, July 5, 2015 (150705).


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