10/2/13 Shenandoah Crossfit Back Squats, Run, Slamballs, HR Push Ups Workout
Strength
Back Squat
Warm Up, then 45x5, 50x5, 55x5
8 reps @ 65% 65x8
6 reps @ 75% 75x6
4 reps @ 85% 85x4
4 reps @ 90% 105x4
Went lighter b/c of vb tourney on Saturday but worked on form! Felt solid.
Conditioning
4 rounds
400m run
25 slamballs 15lbs
12 HR push ups
Time 16:03 (made it under 17min time cap. went unbroken on slamballs)
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