030713

yo

am wod
3 rounds of
10 dumbell snatch 20kg each hand
10 goblet squat


pm wod
smith machine squat
5-5-5-5-5

80-90-100-110-120

then
bench press

5-5-5-5

90-100-110-120

then
5 rounds of
max bench press 80kg
push up x3 of max bench
pull ups x2 of max bench