Wed 8-19-15

CROSSFIT

WOD

"HOLLEYMAN"

in memory of US Army Sgt killed in action August 2004

3 option / single person / 2 man team alternating rounds / single for 15 rounds

30 rounds

5 wall balls

3 hand stand push ups

1 heavy clean (should be 90% of 1RM)

HIT-CON

WOD
2 min walking lunge

2 min sit-ups

2 min ring rows

---rest 1 min---

90 sec walking lunge

90 sec sit ups

90 sec ring rows

---rest 1 min ---

60 seconds each

---rest 1 min---

30 seconds each


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