01/03/11
Three rounds for time of:
Run 400m
Overhead squat, 30 reps, 75 lbs
21 pullups
source: crossfit.com
time: 21:42
works: Endurance, shoulders, core, glutes, hams, back
difficulty: 8
my effort: 8
This is a fun, quick workout. The runs are short enough to allow you to run at a quick pace the whole time, and the overhead squats give an element of "interesting" that keep things moving.
I ran the 400m rounds at 10mph, and setted the OH squats to groups of 10. I probably ended up resting more than I needed to between sets of squats; something to work on next time. The pullups were pretty quick and easy.
On another positive note, the OH squats felt good today. My shoulders felt good and steady, and I had a good solid up/down movement on each squat. Now to add more weight someday. No weight vest today. Thankfully.
Back for one more day tomorrow, and then we'll take Wednesday off.
photo credit: http://www.crossfitsouthbay.com/2010/05/anatomy-of-an-overhead-squat/
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