CrossFit Workout - Wednesday 01/20/10

Warmup - 1 round of the CrossFit warmup
Mini-WOD - 3 rounds of the CrossFit Warmup, for time
Affiliate Cup Team, add 10 DB Thrusters to each round

Strength Workout:  Overhead Squats 5x5
5 sets of 5 reps, all at 75-80% of your 1 rep max

Perform several sets of 5 reps working up to your target weight for this workout, then perform 5 sets of 5 reps each with 2-3 minutes rest between sets

Cool down, Overhead Squat - 30 reps at 50% of the weight you used in the workout
Affiliate Cup Team, add 3 minutes of handstand holds