120913

pm wod

heavy squat

warm up 

20@20kg

10@60kg

5@100kg

work set

5x2@127kg(90%)

20 push ups after each set

then-

5 rounds for time of

5 front squat 80kg

5 renegade rows db=16kg each

(each min 3 pull ups)

12:34 (36pull ups)