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Tuesday 1/29/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

1 round of:

250 m row

3 wall walks

10 wallballs

150 m run

Workout Warmup:

Because of the length of the WOD

We will take 5 min to set up stations and get PC warmed up to workout weight, then we rock and roll!

Workout:

Holleyman

30 Rounds For Time

  • 5 Wall Balls (20/14 lb)

  • 3 Handstand Push-Ups (Hero, strict)

  • 1 Power Clean RX, 155/105) RX+(185/125) Hero(225/155 lb)

  • 30 min time cap

  • U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, 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.

    The "Holleyman" Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, August 30, 2012 (120830).

Endurance:

30 Rounds For Time

  • 5 Wall Balls (16/10)

  • 3 KB Push presses

  • 1 Power Clean 135/95

Lift:

5x5 Front squats @ 75%+ on the 2 min.

Skill:

Pistols

5x10 alternating

Use box to squat to or a band on the rig to assist if necessary.

Earlier Event: January 28
Monday 1/28/2019
Later Event: January 30
Wednesday 1/30/2019