042713

am wod
EMOTM for 3 mins of each weight
3 cleans
60-65-70-75-80
75-70-65-60kg

then-

smith machine squat
5-5-5-5-5
100-105-110-115-120

then-
deadlift
3-3-3
140-150-150

done

pm wod
3 rounds of
10 handstand push ups
10 dumbbell swings 30 kg

then-
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:
500m Row
15 Push ups
25 Air Squats

4r+500m+15

done