WOD 4.18.13

Check out these running tips from Tabata Times! Also, check this helpful article out too to help prevent injuries. You better check yo self before you wreck yo self!!!

STRENGTH:

Back Squat:
5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%-rest 1:30

Shoulder Press:
5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%-rest 1:30


CONDITIONING:
From Outlaw CrossFit

4 rounds for total time:

12 HSPU
400m run
-rest 1:1

*20 minute cap

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