Sunday 2.02.14

Warm Up:
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Ring Rows
3 Rounds of:
- 10 steps of Hip Circle Walks each direction

Strength Training:
Front Squats:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 345x1
- Work Sets:  325x3 (PR!), 285x5, 245x9 (Stay on sets 1 and 2, go up on set 3)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  75x5 (PR!), 50x7, 25x9 (go up on all sets)

Barbell Row (Supinated Grip):
- 225x 7, 7, 7

Evil Wheels:
- 5, 5, 5- Standing on the way out, kneeling on the way back.

Conditioning:
On the minute for 7:00:
- 5 Pull Ups on Rings
- 40 yard sprint