Make Up Day – Oct 23, 2014

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

1. “Mary” – AMRAP in 20 minutes of 5 HSPU, 10 pistols, 15 pull ups
2. Hang Clean 7×3 (75%) then 20 skin the cats NFT
3. AMRAP in 12 minutes of 4 power cleans (65%), 10 burpees
4. Choose your own!  Complete 800m run, 60, 50, 40, 30, 20 reps, 800m run.  Choose from burpees, wallballs (20/14# to 10/9′), box jumps (24/20″), Russian twists (45/25#), KBS (53/35#)
5. “D.T.” Complete 5 rounds for time of 12 deadlifts, 9 hang power cleans, 6 push jerks all at 155/105#)
6. Inverse banded back squat 10×1 (100%) then 400m sled drag (25% SDC)