January 28, 2013 -- WOD #189

Back squats and pull-ups:

- 5 back squats @ 50% of 1 RM (135 lbs); rest 60 seconds

- 3 BS @ 75% of 1 RM (185 lbs); rest 60 seconds

- 1 BS @ 85% of 1 RM (235 lbs); rest 60 seconds

- 1 BS @ 95% of 1 RM (255 lbs); rest 2 minutes

- AMRAP strict pull-ups, pronated (4); rest 2 minutes

- 1 BS @ 100% of 1 RM (275 lbs); rest 2 minutes

- AMRAP strict supinated pull-ups (5); rest 2 minutes

- 1 BS @ 100% (or more) of 1 RM (285 lbs -- PR); rest 2 minutes

- AMRAP strict cross-grip pull-ups (4); rest 2 minutes

- 1 BS @ 1 RM (285 lbs); rest 2 minutes

- AMRAP strict cross-grip pull-ups (4)