CrossFit Workout of the Day
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WOD 12.08.18

Conditioning:

In teams of 3-5, relay style, complete as many rounds as possible in 12 minutes:

10/7 cal row

40y farmers carry, AHAP

WOD:

Amrap in 14 minutes:

40 Double unders

20 slam ball Lunges, 50/40lbs, (any rack)

2 Rope climbs

Post rounds and rounds to beyond the whiteboard.

Forged Friday

Holleyman

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Post time to comments.

WOD Demo with Shaun Eagen – video [wmv] [mov] [HD mov]

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.