smith machine back squat BANDED
5 reps of each
80kg x 2 rounds
90kg x 3 rounds
100kg x 2 rounds
smith machine makes it harder to go parrelel. which is not a good thing.
hips worn out.
then-
Chair cleans
(credits to BarbellShrugged, Mike Bledsoe)
pm wod
10 mins amrap of
5 muscle up
5 handstand push up
5 burpees
3r
5 min rest then-
10 min amrap
farmer walk 100m
15 squats on breaks
4R.
then-
sprints.