082113

am wod

5 min amrap 

front squat 30kg

50 reps

then-

sprint 100mx2

pm wod

row 4500m

18:35 (rower time）

then-

5 rounds of 

5 db snatch right arm

6 burpees

5 db snatch left arm

6 burpees

then-

leg presses

5x5

184-193-202-211-220