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04/11/2014 WOD

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Friday 04/11/2014

Warm Up:

1 RNFT

500M Row/ run 400

10 Wall Balls

10 Supermans

10 Glute Bridges

15 walking lunges

20 Sit-ups

25 Meter bear crawl

Strength:

Front Squat

5 x 3 @70%

Squat every 60 seconds

WOD:

45 Min Cap

“Holleyman”

Level 1-

15 rounds for time of:

5 wall ball shots 14/10 pound ball

3 Pike pushups

1 Deadlift @ 70%

Level 2-

30 rounds for time of:

5 Wall ball shots, 20/14 pound ball

3 Handstand push-ups/or sub

1 Power clean @ 70%

Level 3-

30 rounds for time of:

5 Wall ball shots, 20/14 pound ball

3 Handstand push-ups

1 225/185 pound Power clean

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