24 Nov 13

Suggested Work:

-make up max effort lifts if missed last week 

-make up 2-4 sets of max dead hang pull ups with 90 sec rest

-Banded box squats 2 sets of 12 or banded deadlift 2 sets of 12 (weights should be approx. 50% 1RM)

-sled pulls 2-4 rounds with 1 min rest

-make up Olympic lifting strength wod from F or do a max effort clean (8-10 sets of 1)

-gymnastics skills: handstands/walks, muscle ups, ring dips

-running drills/intervals

-double unders

-rowing form/technique