CrossFit Kivnon 161116


Monday was meant to be "benchmark Monday";) so sticking with hero WOD WEDNESDAY!!! CrossFit: work out hard work out often!

Tuesday was a warm up for Wednesday!

"Holleyman" for time!

30 rounds for time 40 min cap

5 wall ball shots 20/14#

3 handstand push-ups sub 3 wall walks

1 power clean 225/185/155/103#

* THIS SHOULD BE A HEAVY POWER CLEAN... shoot for 30-40# under 1 rm. Test your self!

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.


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