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181112

11
Nov

181112

CrossFit Pally – CrossFit

Hero Wod

In honor of Veteren’s Day, we will do a hero wod. Choose 1 of these to do. In the last few years, we have had the tradition of doing “Holleyman”, so I’m keeping that as an option. For those people who did 120 wall balls on Friday, you may not feel like doing 150 today and that’s ok, try a new wod. Either way, your choice, both will suck more than usual and that’s the point.

A.: Metcon (Time)

Chris Kyle

3 Rounds for Time

40 Kettlebell Swings (53/35 lb)

40 Box Jumps (24/20 in)

40 Thrusters (65/45 lb)

40 Elevated Push-Ups (feet on 24/18 in box)
Only if you have STELLAR, PERFECT form push-ups with a lot of good push-up stamina should you attempt to RX this part, otherwise note it’s a very high volume for a very challenging push-up.

B.: 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
To learn more about Holleyman click here
For your clean weight, it should be heavy, notice it’s only one rep. Consider going 70-78% of your 1RM.

Spend the beginning of class doing some skill prep work for HSPUs AND be smart and warm up that clean, since it’s a heavy-ish weight!