092513

pm wod

5 heavy back squat

5x3 

110-115-120-125-130

*bad form on heavy squat

then

CFE STRENGTH & CONDITIONING WOD
Amrap 8:00 of:

7 Back Squats, 100kg
7 Chest-to-Bar Pull ups

4r*burn quads from heavy lifting

then-

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
15 Hand-Release Push ups
12 DB Swings,30kg

3r+15+11

then-

CFE STRENGTH & CONDITIONING WOD
7:00 for quality of:
5 Power Cleans 60kg
7 burpees

4R+3.  *burned.

then-

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 7:00 of:
3 Power Cleans, 60kg
6 Push ups
9 Air Squats

6r+2 good effort, easy wod, easy weight.

finish with

5x5 bench press 70kg,80kg,90kg