4/3/09 WOD

CrossFit WOD - "Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Rick's WOD -"Nancy"

Five rounds for time of:
400 meter run
2X65lb & 3X45lb Overhead squat, 15 reps
Time - 21:45
Overhead squats were brutal. Core stability was in question. I had trouble getting to depth on the 65lb oh squats so I said to heck with it a dropped to the oly bar only.

Planned to finish day with 3 sets of back squats, but on first set I felt something tweak in my back so I decided enough was enough.

I am off for a four day golf outing in Mississippi with the guys. This will be a good break from CrossFit.