November 10, 2010

Crossfit WOD:

Strength:

Overhead squat (1 rep max): 115-120-125-130-135(PR)-140(PR)

Front Squat (1 rep max): 145-165-175(PR)-195(PR)-205(PR)-225(PR)

Back squat (1 rep max): 245-265-275(PR)-285(PR)-295(PR)-300(PR)

Metcon:

3 rounds in 11:14:
30 kettlebell swings (1.5 pood)
25 wall balls (18 lbs)
20 pushups