Monday- 03/12/12- Hatch Squat, MU, FS Metcon, MWOD 41/365

Strength
1) Back Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 2-3 minutes between sets.- 195, 225, 245x2
2a) 3X8 Supinated Bent Over Rows – heavy, rest 60 sec.- 165, 175x2
2b) 3X8 Weighted GH Raise – heavy, rest 60 sec.- 20

Conditioning
5 rounds for time of:
6 Muscle-Ups
9 Front Squats @ 185/120#
-11:25

MWOD 41/365-
http://www.mobilitywod.com/2010/10/episode-41-creative-pain-low-back.html