Make Up Day – Oct 2, 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 6×5 (75%) then 5 min of plank holds
2. AMRAP in 30 minutes of 5 pull ups, 10 push ups, 15 squats.  Complete a 400m run after every 3rd round.
3. Complete 9 rounds for time of 3 deadlifts (80%), 5 HSPU
4. Complete for time: 60-50-40-30-20-10 double unders and 30-25-20-15-10-5 KBS (53/35#)
5. Thruster 6×2 (80%) then AMRAP in 3 minutes of thrusters (60% 1RM)
6. “Nutrition Test” – max distance broad jump, 3 min AMRAP of 4 burpees, 8 KBS (53/35#), then 12 minutes to find your 3RM back squat, then 1 mile run