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A. Back squat 4x4, rest 2 minutes (increase weight from last time)
Did this. No problems. 
Warmed up with 35#, 45#, 55# 
For the back squats: 60#, 70#, 75#, 80#
Can go heavier. 

B. GHD sit ups 8 reps x 3, rest 1 min. 
Did this. No problems. 

WOD
(12 box jumps to a 12" box 
14 walking lunges with 15# DBs 
20 DU attempts 
Run 400m @ 85-90%
Rest 2 minutes) 
x2

Did this. 
Round 1: 3:27.2
Round 2: 3:26.6 

No problems except I suck at double unders. Actually saying I suck is an understatement. Workout felt like it should have been a couple more rounds. 

C. Lateral walks, 10 each direction 
Did these. Have started doubling up their blue bands for these. 

I was able to get out of my meetings this afternoon so did this instead of the run.  1) It was 25 degrees with 45 mile per hour winds so the run didn't sound that fun; 2) I had someone who wanted to workout with me at the gym, so was nice to have company. Will do the run workout tomorrow.