Monday 2.10.14

Warm Up:
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Green Band Pull Aparts
3 Rounds of:
- 10 Steps of Hip Circle Walks in each direction

Strength Training:
Front Squats:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 350x1
- Work Sets:  325x4 (PR!), 285x7, 250x9 (stay on set 1, go up 5 lbs on sets 2 and 3)

Weighted Chin Ups:
- Warm Ups:  0x5, 30x4, 55x3, 80x2, 105x0
- Work Sets:  80x2, 55x4, 30x6 (stay on all sets)

Barbell Rows:
- 225x 8, 8, 8 (go up 5 lbs)

Conditioning:
AMRAP in 8:00 of:
- 200m Sprint
- 10 GHD Sit Ups
- 20 Double Unders
Score:  4 rounds (about 13 of the double unders in round 4 were done after time had expired).