A. BB Forward Altn'g Lunge @2011; 12 total rest 2 min. X5 Try to build load per set.
B. OHS Tech work - 7 min. Work in 2-3 mod heavy reps
C. As many 1-5 strict pull up unbroken ladders as possible in 7 min
D. Side bridges - 30 sec/side; rest 10 sec; X 3 per side.

Really cold in the box this morning.  Back was still a little tight, but hamstrings were extremely tight.  Spent about 30-40 min warming up and stretching.

A. These got really tough by the end.  Used 45, 65, 75, 85 and 90
B. Worked with 45, 65, 85, 65 and 45.  Did 2-3 reps with each load then rested about 45 - 60 secs and went again.  85 was a mod heavy load for me since my 1 rm is probably no more than 100.
C. The first 1-5 ladder was unbroken all the way up.  The second ladder I wasn't able to get the last 5 unbroken.  On the third set I got to 3 and time ran out.
D. Did 30 sec then switched sides during the 10 sec rest kept switching back and forth until I did 3 per side.