November 3, 2017

FRIDAY!

SWOD: 30 Rounds For Time (40:00)

Hero WOD: “Holleyman”
Goal: Sub 35:00

Strategy: Try and complete each round + 5 WB Shots in under 1:00. Keep a steady
pace regardless. This is not a Sprint type workout. Steady wins the race!

5R Sub 5:00
10R Sub 10:00
15R Sub 15:00
20R Sub 21:00
25R Sub 28:00
30R Sub 35:00

NOTE: MAX consecutive fails on the Power Cleans: 3

RX:
#225/155 / #20/14 (10ft./9ft.)

Scale Down Option 1:
#205/125 or #185/115 /
#20/14 (10ft./9ft.)

Scale Down Option 2:
#165/105 (#135/95 or #115/85 / #14/12 (10ft./9ft.)

5 Wall Ball Shots

3 Handstand Push Ups (3 assisted Handstand Push Ups or 6 Hand Release Push Ups)

1 Power Clean
(2 Hang Power Cleans)