3.11.12

Warm Up:
- Dynamic Mobility Drills
- Jump Rope
- Samson Stretch

Strength Work:

Back Squat (3 reps at 70%, 80%, and max reps @90% of  400):

Warm Up Sets:  75x6, 165x4, 255x2

Work Sets:

- 280x3

- 320x3

- 360x3

Bench Press (3 reps @70%, 80%, and max reps @90% of 365):

Warm Ups Sets::  45x6, 135x4, 225x2

Work Sets:

- 260x3

- 295x3

- 329x1- My shoulders are TRASHED from yesterday so 1 rep is all I felt I could safely attempt without a spotter. 

**65 single rope jumps in between each set of strength work.  12x65= 780 jumps

Mid-Line Stabilization:

5 sets of 10 reps each of:

- GHD Sit Ups

- GHD Hip Extensions

The CrossFit Games Open workout yesterday left me pretty sore today so I just hit some strength work and called it good.