Hero WoD for November 9th, 2015

Day 48 of the CFD Burpee Challenge

Group: Burgener Power Clean

WoD: Holleyman 40’ Time Cap

30 rounds for time of:

5 WBS (20/14) (10/9 a) 14/12 b) 12/10
3 HSPU a) 1 Abmat Rom b) Strict Press @ 50% of 1RM
1 Power Clean Comp) 225/155 Rx) 185/130 a) 135/95 b) 95/65

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.

MOB: Roll Quads and Posterior Chain / Lax Shoulders

Coach’s Notes: Get your stations set up BEFORE warm-up is over so that you can go right after the Power Clean Review. We want to go as close to 15 minutes after the class as possible.

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