8/29/13: Overhead Sqats

STRENGTH
10 x 1 Overhead Squats
*started low and built up to 245. Not a max but a moderately heavy weight.


WORKLOAD
7 Rounds:
7 Overhead Squats
7 Pull-ups

8/28/13: "Mcghee" Hero WOD

Strength:
5 x 8 Bench Press @225#

WORKLOAD
"Mcghee"
30 Minute AMRAP of:
5 Deadlifts @275#
13 Push-ups
9 box jumps