07/26/2019

Salt Lake City CrossFit – WOD

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Warm-up

20 cal ski

20 cal bike

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Group warm-up starts on the hour!

Metcon

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

Weightlifting

IF you have time after Holleyman and are able to stay out of the way of those finishing the WOD

A: Split jerk from rack or blocks (5X3 increase weight with sets )

Rest as needed

B: Pendlay Row (5X3 increase weight with sets)

Rest as needed

Cooldown

3-5 mins machine at an easy pace

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Stretch and roll!!!

Friday, July 26th, 2019 at 2:00 am / WOD