WOD - Friday, 5.1.2015

HERO WOD FRIDAY
Push hard on these WODs and keep the excuses to yourself

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. 
Β 

WARMUP
(in ten minutes)
200m run
1 minute handstand hold
10 light wallballs
10 heavy wall balls
with an empty barbell
10 clean lift offs
10 muscle cleans
10 power cleans

Review workout standards

10 minutes to warmup to workout weight

Note: workout kicks off at the 20 minute mark ready or not.  We want every class to have a full 40 minutes of uninterrupted fun.

"Holleyman"

30 ROUNDS for time

5 wall balls (20/14)
3 Handstand push-ups
1 power clean (225/145)

Note: if your power clean is less than the prescribed weight, scale to 75%-90% based on your proficiency with the power clean.

FITNESS (11AM)

WARMUP
2x Gym floor, high kness, butt kicks, side shuffle x 2, skip and step, knee to chest walking lunge, 1 x inch worm, 1 x bear crawl,

16 Min EMOM - for every min hold each static move for 30 sec/ 30 sec rest.
1 - L-sit,
2 - hollow body
3 - bottom of the dip,
4 - top of the dip

WOD
Run 800m,
25 HSPU,
run 800m,
25 box jumps,
run 800m