Monday 9.30.13

Strength:
Back Squat (5/3/1 week of 3's):
- Warm Ups:  165x5, 205x5, 245x3
- Work Sets:  287x3, 328x3, 369x5

Weighted Ring Rows:
- +10x 5, 5, 5, 5, 5

Chin Ups (strict, dead hang, chest to bar):
- 7, 6, 5

Conditioning:
8 rounds for max reps of:
- 20 seconds of burpees
- 10 seconds rest
- 20 seconds of wall ball
- 10 seconds rest
Score:  116 total reps.