Friday 111223 BS and an AMRAP

The real question is... who is going to attend the 7am class today?  See you then.  If not- you have 4 other classes to choose from.  Please text, call or email to confirm you will be in attendance. THX.

Friday's WOD: 7, 9, 10am and again at 3and 5pm.
Spend 15 minutes working up to 3RM back squat
then
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound dumbbell
20 Anchored Sit-ups with 25 pound dumbbell
Take precisely 1 minute rest before continuing to next round.
Post scaling and number of rounds to journals/chalkboards.