062913

nam wod

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.