October 27, 2015

A) Warm up:500 m row

3 rounds not for time:

10 Dowel pass through 

10 reverse grip dowel pass throughs

30 second wall facing handstand hold 

10 beat swings
B) Every minute on the minute for 10 minutes, alternate between:

Even minutes: False grip pull ups x 3-5

Odd minutes: Strict toes to bar x 5
C) “Holleyman”

30 rounds for time:

5 wall balls 20 lb/14 lb to a 10′ target

3 handstand push-ups

225 lb/135 lb Power clean

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