110713

am wod

EMOTM power clean

5min -5 @60kg

5min -3 @70kg

5min -3 @80kg

pm wod

heavy bench press

5 rounds plus of 2 reps 

95kg(80%)

then

heavy strict press

5 rounds plus of 2 reps 

60kg(80%)

then-

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts @ 85kg
Dumbbell Thrusters @ 40lbs
*12 minute time cap@81 total reps

total workout @20:05(suck)

finish with bench press 5x5@90kg