Quad Squad

Had a couple of the guys over for a nice workout yesterday. Big shoutout to Berto for having some serious heart when the going got tough. We ended up doing a mile "walk" alternating between farmer walks with 2 53# kettlebells, overhead walk with a 45# plate, back rack walk with 135#, and a sled pull. Pretty tough all in all... Everyone got battle scars of some sort. Good times. 

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Zamcave. Week 4. Sunday. 

Smolov Week 2 Day III 

- 8x4 backsquat @ 80% + 10lbs

Then, from the minds of the guys at Outlaw Crossfit...

15-12-9

- Strict HSPU

- Power C&J @ 135

Tabata plank hold

Rest day today so I'm hitting it hard tomorrow.

Meanwhile, here's some Chad Vaughn for ya... Incredible Oly lifter. Check out some of his instructional videos, they're awesome. 

http://library.crossfit.com/free/video/CFJ_USAW_ChadVaughn.mov