Monday.September 25.2017

CROSSFIT

WARMUP:
10 Pause Wall Balls
10m Broad Jumps (Landing in "Athletic Position")
10 Burpees to "Athletic Position"
10 Pike Shoulder Taps

Gymnastic Strength - Handstand Push-Ups

MAX TIME Handstand Hold

EMOM 6
Odd- 30 Squat Hold
Even- 3 HSPU 5-Second Negatives

WOD (T) - 30 Minute Cap

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

"Holleyman" (T)
30 Rounds
5 Wall Balls (20/14)
3 HSPU or Hand Release Push-Ups
1 Power Clean (225/135)

INTENT: 
Move continuously through each movement without failure.
All Reps should be unbroken.
If you begin with HSPU and fail due to fatigue, switch to hand release push-ups.
The power clean weight should be no higher than 80% of your 1RM power clean.