161021 ~ Holy Moly Holleyman!!!
Short reps and lots of rounds. That's the name of this game today!! This 12min version of this challenging Hero WOD will be just enough to round out the week!
The Canuck Games are 2 Weeks away!! Grab your partner and come in for some practice on Saturday morning! Don't have a partner....let us know....we will find one for you!
4 Front Squats + 2 Jerks
7 min to find a max for the complex
Every 90s x 5 min
1 @ 90% of the heaviest you hit above.
12 Min AMRAP
5 Wallball (20/14#) to a 10′ Target – For Everyone!
1 Power Clean (225/155#)
50 GHD Situps (Weighted)
50 Back Extensions (Weighted)
3 x 5 DB T-Y-I’s
Posted on Fri, October 21, 2016
by Sue Ann Van Damme