Hell-In

Strength
1) High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set.

92, 100, 100, 100

2a) Bench Press: 2X5 @ 75%, 2X5 @ 85% of 120120 – rest 60 sec.

70, 70, 74, 74
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

62.5, 68, 73, 73

Felt to light i will put the weight up next time. Good speed through all sets and reps.

Conditioning

Hell-In
1200m Run
63 Kettlebell swings - 24kg
36 Pull ups
800m Run
42 Kettlebell swings
24 Pull ups
400m Run
21 Kettlebell swings
12 Pull ups

*Upon completion 90 seconds to find a 1rm shoulder to overhead.

20.54 Rxd - 80kg shoudler to overhead

I completed the first and last set of kettlebell swings unbroken, the second set was broke into two sets of 21.
Pull ups were broken up in to sets of as many as i could get out before my grip went.

Hell-In at the 2010 CrossFit Games