06.19.2013 [wednesday]

Max-Effort Lift:  20:00 Push Press
                  warm up: 10@bar, 8-10@45%, 5-10@65%
                  work: 5@75%, 3@85%, 1+95%
                  back off: 10@50-60%
Assistant Movement: Bench 
                    1x15-20
                    1xfailure
Pulling Superset:  4 Rounds:
                   8-10 Bent Over Rows (Underhand) *No torso movement
                   6-12 Prehab Snatch
                   15-20 Db Shrugs
WOD:  OTM 12:00
      odd: 5 Strict Press (do not over extend midline)
      even: 1-3 Muscle Ups
            or
            2x:10 negative pull ups
            2x:10 negative push ups / dips

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