6/12/13: Wednesday

Strength:

Step Ups on Box
(5×10) Increasing Weight with Bar in the Front Rack position.  (115/75#) 20″ Box

 

WOD:

4 Rounds

10 Box Jumps (30/24″)
10 Burpees
Accessory Movement:

50 Glute Ham Raises

 

 
image

6/11/13 : Tuesday – OLY Club at 6:30pm

Hero WOD “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20/16 pound ball 3 Handstand push-ups 225/135 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,…