CrossFit Workout of the Day
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Forged Friday

Strength:

Work up to power clean weight, (prescribed weight, or 80% 1RM, whichever is lighter)

WOD:

“Holleyman”

30 rounds for time of:

5 Wall ball shots, 20 pound ball

3 Handstand push-ups

225/155 pound Power clean, 1 rep

Post time to beyond the whiteboard.

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

WOD 12.19.19

Strength:

Bench press, 8-8-8-8-8

WOD:

For time, alternating movements:

50-40-30-20-10 reps

Double unders

25-20-15-10-5 reps

Burpees

Post loads and times to beyond the whiteboard.

WOD 12.18.19

Speed:

20y sled push, 150/105lbs

WOD:

Amrap in 15 minutes:

30 Machine cals

15 Overhead squats, 95/65lbs

1 Rope climb

Post rounds to beyond the whiteboard.