Friday 12.7.19


30 Rounds for time:

5 Wall balls

3 Handstand push-ups

1 Power clean (225lbs/155lbs)

U.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on Aug. 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.


Wall Ball Shots

*Reduce load and height as needed.

Handstand Push-ups

*One Ab-mat w/o plates or one Ab-mat w/ 10lb. plate under it

*Dumbbell Strict Press

*Box handstand push-up from the pike position or Pike Push-ups

Power Clean

*Reduce load to keep the weight challenging but allows for consistency with sound mechanics when under fatigued. NO FAILURES or REDUCING LOAD IN THE WOD. What you start with is what you finish with.


*Many can reduce the rounds to 20-25 and still get in a very difficult workout

*Time Cap 35 minutes


2 Rounds

0:20 Hollow hold

0:20 Wall press stretch or hands on box shoulder stretch