Wednesday 151111

Foundations:

Warm-Up:

Animal Crackers

then 2 rounds

10 band pull-aparts

5 kips

10 Air Squats

Strength/Skill:
A. 10:00 to Build to a 2RM Strict Press

B. Turkish Get-Up Practice

MetCon:
AMRAP 10:00:

Run 200 meters
10 Pull Ups/Ring Rows
Run 200 meters
10 Push Press

Cool Down

Group:

Warm-Up:

Animal Crackers

then 2 rounds

10 band pull-aparts

5 kips

10 Air Squats

Strength

Three sets of: 

Pull-Ups x 5-7 / Ring Rows x 8-10; rest :60

Kettlebell Clean and Press x 5-7 /side; rest :45/side

AD Sprint x :12 rest :90 

MetCon:(we will be scaling appropriately)

"Holleyman"

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

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.