OH Squat & Pull-ups ladder + Strength work

Buy In: Max strict press = 115lbs (PR)

WOD

Overhead Squat 95 lbs/65 lbs
Pull ups

This is a ladder.....

Minute 1 - 1 rep OH squat - 1 rep pull up
Minute 2 - 2 reps OH squat - 2 reps pull ups
Minute 3 - 3 reps OH squat - 3 reps pull ups

etc......until you can't keep up; as soon as you can't keep pace: 1 Mile Run

Managed to get to 8 reps with an 85lbs bar.

Cash out: 20 ring dips + 10 strict pull-ups

CrossFit Total: One WOD, Four PRs

Today I did the CrossFit Total benchmark for the first time. My results:

• Max Deadlift: 345 lbs (PR) [old PR was 325 lbs]
  
• Max Press: 105 lbs (PR) [first official recorded lift]
  
• Max Back squat: 230 lbs (PR) [old PR was 215 lbs)
  
• CrossFit Total = 680 (PR)