Make Up Day – Nov 13, 2014

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

1. Front Squat 1-1-1-1-1-1-1 then 5×5 sandbag good mornings
2. Teams of 4 complete 200 reps of the following: clean and jerks (75/55#), box jumps, windshield wipers, slam balls (40/30#), complete a 400m run after each round
3. Complete five 90 second rounds of: 4 deadlifts (365/225#), max ring dips in the remaining time
4. 50 bodyweight back squats for time (NTE 65%)
5. Complete 4 rounds of 30s on, 30s off of the following: push press (95/65#), pull ups, power snatches (95/65#), burpees
6. Sumo Deadlift 3-3-3-3-3 then 5x max timed L-sit holds