WHITEBOARD – 30 July 2012


Back Squat: Work up to a heavy 3.  Then perform 3 sets of 5 at 85%


10 Rounds of:
10 Push-ups
100m Shuttle (50 out, 50 In)
*Rest 30s inbetween rounds.

Notes: Post questions or comments. For the squats try not to go to the point were you are grinding out the reps. You want speed on the bar through a majority of the reps.

4 Responses to “WHITEBOARD – 30 July 2012”
  1. Brian says:

    205 X5 X3

    wod completed

  2. Dedik says:

    Back Squat: 300×3 3×5 @85%: 255

    Run Wod: first three rounds of pushups were unbroken and with good form. All other sets broken 5-3-2. That is highly encouraging.

  3. Kevin Olds says:

    275x3x1 235x5x3
    WOD complete

  4. Dedik says:

    Just in case this whole Crossfit thing doesn’t pan out for us, I have our backup plan. POW!

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