Buy In:Southern Star loop. 10 reps band shoulder complex. 3 shoulder mobs from the Pressing poster. 5 sets of three thrusters progressive loading to prepare for the workout.
Copied and pasted from CrossFit.com:
3 rounds for time of:
15 handstand push-ups (sub Heel touches or KB Swings. Push press is more or less covered by the Thrusters)
9 thrusters, 135 lb. (women's weight=95#)
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.