WHITEBOARD – 30 July 2012
Workload:
Back Squat: Work up to a heavy 3. Then perform 3 sets of 5 at 85%
Then:
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.
Beyul Training 
245X3
205 X5 X3
wod completed
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.
275x3x1 235x5x3
WOD complete
Just in case this whole Crossfit thing doesn’t pan out for us, I have our backup plan. POW!