WOD – Mon, Jul 3
Warm Up
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
http://www.crossfit.com/mt-archive2/008541.html
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
http://www.crossfit.com/mt-archive2/008541.html
INTERMEDIATE
30 Rounds for time of:
5 Wall-Ball Shots, 14# /10#
3 Handstand Push-ups
1 Power Clean, 155#/ 105#
BEGINNER
20 Rounds for time of:
5 Wall-Ball Shots, 8# /6#
3 DB strict Press 20#/30#
1 Power Clean, 95#/ 55#
Cool Down
3-5 minute bike row flush
2 rounds:
1:00 couch stretch
1:00 pigeon
FUELING YOUR BODY TO PERFORM
3 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
3 Rounds of: (7:00 MINUTE CAP)
5 Med ball thruster throw self catch
5 Push Up to Pike
10 Alt. Groiners
5 Barbell RDL
10 Alt. Elbow Punches (BB)
5 Front Squats