WARM-UP:
*Active Stretch
*Burgener Warm-Up for Power Clean
-then:
3 Rounds -
*5 x MB Deadlift + MB RDL
*5 x 90 Degree Decline Push-Up at box
*5 x Air Squat to Box Jump
MAIN WOD:
“Holleyman” (Hero WOD posted to CrossFit Main Site 9/17/2013):
30 Rounds -
5 x Wall Ball (20/14)
3 x HSPU
1 x Power Clean (a: *225/155, i: 155/115, b: 95/65)
(Erin’s Time: 33:56 Rx (155#)...OUCH!)
FINISHER (choose one):
A)
20-18-16-14-12-10-8-6-4-2 x
*Hand-Release Push-Up
*Box Jump (24/20)
*10m Shuttle Run (20 reps = 20 total lengths of 10m distance = 10 x 10m there/ 10m back)
OR
B)
*20-15-10-5 x Burpee-Box Jump
*40-30-20-10 x Double-Under
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