OlyNastics
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• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD prep
Done together
1 loop jog
Thumb down lat str
20 sec racked BB elevated child’s pose
5 hanging shrugs
5 BB hang power cleans
5 BB power cleans
-2 min prep-
SOD
EMOM for 4 (4 rounds)
Odd min: 5 sec HS hold OR 1 Push-up
Even min: 1-2^ Power clean (building toward WOD weight)
-4 min prep-
WOD
Holleyman (Hero WOD)
30 Rounds for time of: (40 min cap)
5 WB (20/14) (50+ 14/10) (10/9’)
3 Handstand push-ups (Mod: Add plates & pads / 3 Deficit push-ups (2-45’s))
1 Power clean (225/155) (50+ 155/105)
(Modify weight and skill as needed)
Holleyman: U.S. Army Staff Sergeant Aaron N. Hollyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, 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. https://www.youtube.com/watch?v=roeGbJv-9f4
