071313

am wod

front squat

12-10-8-6-4-2

50-60-70-90-100(3)-100

then-

5 rounds of

3 heavy bench press (progressive load)

8 strict pull ups

90-95-100-105(spotted)-110(spotted)

then-

10 min amrap of

250m row

10 box jump 30"

30 double unders

3r+30m