25 November 2014 – “The Get Out of Jail Free Card”



Warm Up: Row 750, inchworm length of gym, 2 rounds
3 minutes Max AbMat Sit Ups – Butt Scoot Across Floor to Advance
Strength: Deadlift
5×5 – work up to heavy 5 and stay at that weight for 5 work sets
Six 3-minute rounds
400m run
10 pull ups
record slowest time
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