112512

yo!

working in kuantan,
5 star hotel,

gym time,
crossfit wod,
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

subbed squat with smith machine front squat
bodyweight (200lbs) 90kg
pull ups with LAT PULL DOWNS (180lbs)

didnt squat ass to ground, not parallel.

training time!

incline bench press
5 rounds of 5
fifth round 3rep
185lbs (83kg)