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Thursday December 3

TriPark Strength – CrossFit

Warm-up

100m Run

2 Rounds

5 Air Squats

3 Burpees

1 Broad Jump

then..

Inch Worm w/ a push-up x 5

Leg Swings x 10/direction/leg

Y’s, T’s, W’s x 5/letter

Cat/Camel x 10

Elephants x 10/side

Single Arm T-Spine Bridges w/ a Twist x :15/side x 2

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
TIME CAP: 30:00

Post WOD Stretching

Deep Lunge

Piriformis

Thread the Needle

Seated Skin the Cat

Calf Stretch

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