Wednesday 02022022

Warmup

Core x3

:30 side plank (each )

10 single leg vups

10 vtucks

Posterior x3

10 leg single leg kb deadlifts each

10 Russian kb

20 banded walks

WOD

HOLLY MAN 15:00-30:00

30 Rounds For Time:

5 Wallballs 20 / 14 lb (10/9ft.)

3 Handstand Push-ups

1 Power Clean 225 / 155 lb

Time Cap: 30 Minutes

HERO WOD: Last time we completed this workout was 9.13.2015.

CONDITIONING CATEGORY: Grindy Threshold

WALLBALLS: Less than 15 seconds per round.

HANDSTAND PUSH-UPS: Can be strict or kipping. Less than 15 seconds per round.

POWER CLEANS: This should be a heavy single but should not exceed 75% of your 1RM power clean. Less than 15 seconds per round.

SCORE: Total time. If capped, add 1 second for every missed rep.