Monday- 02/20/12- Hatch Squat, Sled Pull, Row, OH Lunge AMRAP, MWOD 17/365

Strength
1) Back Squat: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 95% – rest 2-3 min. between each set.- 190, 225, 250, 285, 300
2a) 4X10 UB Weighted C2B Pullups – heaviest possible (vests may be used), rest 60 sec.
2b) Front Squats: 1X5 @ 65%, 1X4 @ 70%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.- 165, 185, 205, 215

Conditioning
Compare to 111110 or 111111
20 minutes to get as far as possible:
30’ Sled Pull 180/135#
20 Row for Calories
10 OH Walking Lunges 135/95#
then…
60’ Sled Pull 180/135#
40 Row for Calories
20 OH Walking Lunges 135/95#
etc…

Notes: The sled pulls should be performed with a 15’ rope attached to the sled. Pulling is hand over hand (think final event at the 2011 games. Distance should be acquired by setting up 2 cones 30’ apart. After pulling the total length of rope, back pedal and repeat.

MWOD 17/365-
http://www.mobilitywod.com/2010/09/free-your-scap-free-your-mind.html