Saturday 3.08.14

Warm Up:
- Hip Circle, rotator cuff drills, push ups, and reverse hypers

Strength Training:
Back Squats (3-5-7):
- Warm Ups:  45x6, 135x5, 225x4, 315x3, 405x2, 440x1
- Work Sets:  410x3 (3RM PR!), 355x5, 315x7 (go up on all sets)

Weighted Pull Ups (5x5):
- Warm Ups:  0x3, 30x 3, 3, 3 (switch back to 5-4-3-2-1- warm up)
- Work Setsx 35x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Evil Wheels:
- 10 sets of 6

Conditioning:
CrossFit Games Open Workout 14.2:
Try to get 2 Rounds in 3:00 of:
- 10 Overhead Squats @ 95 lbs
- 10 Chest to Bar Pull Ups
If accomplished, at the 3:00 you have another 3:00 toi do 2 rounds of:
- 12 Overhead Squats
- 12 Chest to Bar Pull Ups
Continue every 3 minutes adding two reps to each movement until you can't complete a round.
Score:  20 reps (10 ohs and 10 pull ups)

My hyper-extended right elbow did not like either movement so I stopped.