052313

pam wod

30 burpees warm up

then-

40-30-20-10 of

pull ups

bar dips

squat

28mins

time to return to fitness.

this is extremely slow

pm wod

deadlift

3-3-3

150kg-160-170

1-1-1

180-190-200kg(PR!!!)

awesome!

bench press (spotted)

5-5-3-3-3

115-120-125-130-135-140

last two set need full support

then-

15 min amrap of

5 power cleans 80kg

5 thrusters 45kg

5 pull ups

4r , easy effort.

done