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WOD - Friday, 12/28/2018

Warm-up

For Quality
8-6-4-2
Wallballs
Power Cleans (empty bar)
--> 2 Strict HSPU after each round.

Weightlifting

Power Clean (1 x 1.1.1)

Build to a heavy triple (1.1.1). This weight should be at least +10# more than your working weight in the MetCon

Metcon

"Holleyman"

30 Rounds for time of:
5 Wallballs
3 Handstand Push-ups
1 Power Clean (225/155)

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.

Time Cap: 35:00

Extra Credit

Mobility

Spend up to 45 minutes taking time to stretch, mash and pay special attention to any areas of your body that need it.

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