Wed 6 Nov 2013

Back squat (Smolov Jr. w1d2)
Warm up: 5 x 40 - 60 - 80 - 100 kg.
Work sets: 7s x 5r x 112.5 kg.

5 x 112.5 kg back squat (3rd set)

Superset
5 sets of
10 DB back flies @ 6 kg
10 triceps extensions @ 40 kg

WOD w Smuksen
7 rounds of:
7 thrusters @ 40 kg
7 pull ups
7 HSPU

Time: 12:35.