Wednesday – 091813

Today’s WOD will be a long one so get into the box earlier and warm up, mobilize, get ready to go!

A few notes:
-To all students who purchased Progenex, the charges will be processed by this week. No, you all didn’t receive free supplements! 🙂
-Our Overdrive teams will be doing some Taranis qualifying WODs this evening so if you are around the box, cheer them on!

Skills Practice : Warm-up all movements in WOD
(BC : KB Clean)
WOD : “Holleyman”
30 rounds for time of:
5 Wall ball shots, 20/14 pound ball
3 Handstand push-ups
225/145 pound Power clean, 1 rep
*Coaches to scale this weight to approx. 80-85% of 1RM if not RX’d

BC : 20 rounds for time of
5 Wall Balls
3 Push-Ups
3 KB Cleans/arm (24/16)