30 Rounds

5 Wall Ball (20/14)(10’/9′)


1 Power Clean (225/155)

Hard not to get excited about this one!!  This is one of those WODS where you just find a nice pace to settle in.  Each one of these movements in and of itself isn’t particularly daunting, so finding that pace where you can just keep moving is the key.   The power clean weight should be heavy for you, but not near your 1 rep max.  Thinking about 75-80% is a good number to land on.  If not doing at Rx, try to get close to one of our suggested weights for today which are:  (135/95)(155/105)(185/125)(205/135).  Your Coach can provide you with HSPU options that are going to be best for YOU.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

The “Holleyman” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, August 30, 2012 (120830).