05.22.2013 [wednesday]

Max-Effort Upper

Max-Effort Lift:  20:00 Close grip bench:
                  warm up: 10@bar, 8-10@45%, 5-10@65%
                  work set: 5@75%, 3@85%, 1+@95%
                  back off: 10@50-60%
Pulling Superset:  4 Rounds
                   8 Bent over rows (underhand grip)
                   12 high hang muscle snatch 
WOD:  For Time:
      21-15-9
      Push Press @ 135/95#
      Supine Ring Rows
Recovery:  Banded Distraction
           Chest Smash
           Super front rack

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