Monday 1.28.13

Strength:
Front Squats (Goal:  Heavy Triple, 90% x5, 80% x7):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  315x3, 284x5, 252x7

Weighted Pull Ups (Goal:  Heavy Triple, -20x5, -20x7):
- Warm Ups:  +10x5, +20x4, +30x3, +40x2, +60x1
- Work Sets:  +60x3, +40x5, +20 x7

Conditioning:
As Many Rounds as Possible in 12:00 of:
- 5 Push Ups
- 7 GHD Sit Ups
- 9 KB Swings @ 88 lbs
Score:  8 rounds + 3 KB swings into round 9.

I started off with ring push ups but they bothered my shoulder so I switched to regular push ups in the second round.  GHD sit ups were slow and painful.  It's been WAY too long since I've done these in a WOD.  In the 7th round I realized that the swings were supposed to be Russian and I had been doing American.