Make Up Day – Jan 8, 2014

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

1. Tabata: DB power snatches (50/30#), tuck ups, KB SDHP (53/35#), jumping lunges
2. Bench Press 10×1 (90%) then 5×5 weighted ring dips
3. Complete 8 rounds for time of 6 (3R/3L) front rack lunges (185/115#), 10 dynamic push ups, 10 Russian Twists (70/53#)
4. EMOM for 10 minutes of: 5 deadlifts (225/155#), 10 burpees
5. Clean 8×1 (80, 85, 90, 95%) then 30 ring rows NFT
6. “Cindy” – AMRAP in 20 minutes of 5 pull ups, 10 push ups, 15 squats