Yay it’s Friday and today we hit the Epic Hero wod ‘Holleyman’. Heavy Cleans, Handstand Push Ups and Wall Balls will feature, this time with smaller sets and lots of transitions. Our strength will focus on efficient barbell cycling and tight positioning. DON’T FORGET TIGHT NIGHT AT 530PM. Wear your tights and stay for a mid winter ale or wine. BYO!

STRENGTH

Clean for reps
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5* reps @ 85%
*AMRAP the final set.
Cleans are touch and go.
BB must not rest on the ground between reps.

WOD

” Holleyman ”

30 rounds of:
5 Wall Ball shots
3 Handstand push-ups
1 Power clean (75% of 1 RM Clean)

CAP 30:00