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06.26.2013 [wednesday]

Max-Effort Lift:  15:00 to find a 1-3RM Push Press
Assistant Movement: Weighted Dips or Push Ups
                    1x close to failure
                    1x failure
Pulling Superset: a.) 3x6-8 Strict weighted pull ups (any grip)
                  b.) 3x10-12 banded pull aparts 
WOD:  20-15-10-5:
      Plate GTO (ground to overhead) 45/25#
Prehab: External Rotation 1x20/side

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