072613

am wod

20min amrap of

3 front squat 30kg

6 thrusters 30kg

9 push press 30kg

10r 

noon wod

50 front squats 30kg

then-

EMOTM for 7 mins

10 fronts squat 30kg

then-

50 presses 30kg

pm wod

EMOTM for 10 min

5 pull ups

(rest of the minute double unders)

tired.

finish with

100 double under

400m- run

(1:21)