Thursday 151119

  1. Conditioning
    ECC Qualifier WOD 5
    “Hollyman”
    30 RFT:
    5 Wall Balls (20/14)
    3 HSPU
    1 Clean (225/155)

  2. Squat
    Work up to a 1RM Box Back Squat – box should be just below parallel.

  3. Gymnastics
    4 sets of 60% of your best set of unbroken muscle ups – rest as needed between sets.

Extra work
EMOMx15
Row for calories
Min 1: 21/18
Min 2: 18/15
Min 3: 15/12
Min 5: Rest

Programming modified from Ben Bergeron's CompTrain

20151119 CrossFit Craft BENCHMARK Holleyman Wall balls Handstand Push Ups Clean MAX Box Squat Muscle Up