Make Up Day – Aug 11, 2016

Come in between 4:30 and 7:30 to make up one of the last 5 workouts.  This week the choices are:

1. Push Jerk 1-1-1-1-1-1 then 2 minute ring dip hold
2. “31 Heroes” – 200m sandbag run, thrusters (155/105#), rope climbs, box jumps (32/24″)
3. Complete 3 rounds for time of 400m run, 30 KB swings (53/35#)
4. “Carver” 7 wallclimbs, 27 deadlifts (205/125#), 20 pistols, 13 power cleans (205/125#), 7 muscle ups, 27 wallballs (20/14# to 10/9′), 20 box jumps, 13 strict pull ups
5. Banded box squat (60/30) then max broad jump