Blackbird CrossFit – WOD

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
Womens RX (WB=14#)(Power Clean 150#)

Clean can be scaled to 80% of 1 rep max

Open Gym

Today’s WOD will start no later than 9:15am. Please show up early to warm up and work your way up to an 80% of 1RM Clean before the WOD.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC