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!

Strength:

4 Front Squats + 2 Jerks

7 min to find a max for the complex

Then…

Every 90s x 5 min

 1 @ 90% of the heaviest you hit above.

Conditioning:

Holleyman

12 Min AMRAP

5 Wallball (20/14#) to a 10′ Target – For Everyone!

3 HSPU

 1 Power Clean (225/155#)

Cash Out:

50 GHD Situps (Weighted)

50 Back Extensions (Weighted)

 3 x 5 DB T-Y-I’s

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