06.05.2013 [wednesday]

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Max-Effort Lift: 10:00 to find a 1-3RM Push Press --then-- 20:00 work set: 5@65%, 5@75%, 5+@85% backoff set: 10@50-60% Pulling WOD: 3 Rounds: 8 Bent Over Row (underhand grip) 12 Band Pull apart 16 Shrugs Upperbody WOD: 4 Rounds for time: 10 H.R. Push Ups 10 Pull ups :30 weighted plank hold

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