AM workout (Strength&Power):

Back Squat to a Heavy Single...did 300 pounds (not quite ass to grass, but well below parallel)

Power Clean 5sets x 3 reps @ 185 pounds

Bench Press 5sets x 3 reps @ 185 pounds


PM workout (Conditioning):

Crossfit's "Fight Gone Bad" workout. 3 rounds/1min each station/1min rest at end of each circuit.

Wall Ball (16 pounds)
Row (Calories)
Sumo Deadlift High Pull (75#)
Push Press (75#)
Box Jump (20")

Score: 369