042513

am wod
50 overhead lunges steps 20kg
75 pull ups
75 dips

pm wod
smith machine squat

3-3-3-2-2-1-1

120-125-130-135-137-140-145(f)

3 rounds of 5 at 80kg

then-
incline bench (for press)
5-5-5
70-80-90(3)

3-3-3 (spotted)
90-95-95

then-
ladder up
1-2-3-4-5

90kg cleans
90kg bench press