Make Up Day – Nov 9, 2011

Join us between 5pm and 7:30pm to make up a workout you missed this week! (Note the half hour extension… hopefully this will be a help for those of you who get out of work late!)

1. “Nancy” – 5 rounds for time of 400m run and 15 overhead squats (95/65#)
2. Banded platform deadlift 12 sets of 1, then assistance: 20 zercher deadlifts (not for time)
3. “Angie” – 100 pull ups, 100 push ups, 100 sit ups, 100 squats
4. Front squat 3-3-3-3-3 then 200m sled drag with 40% of your 1RM deadlift
5. 21-15-9 of: KBS, KB squat, KB snatch right, KB snatch left (53/35#)