07.11.2013 [wednesday]

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Max-Effort Lift:  20:00 Bench  warm up: 10@bar, 8-10@35%, 5-10@55% work: 5@65%, 5@75%, 5+@85% backoff: 10@50-60% Pulling Superset: a.) Bent-over Row 3x6-8 b.) Banded Pull Aparts 3x10-12 WOD: OTM x 16:00 odd: 3-6 reps of elevated HSPU (Ninja's use parallets, beasts use plates) even: 3-8 reps of C2B *Focus on your weakness; if you need to work on strength do them strict, if you need to work on technique/skill/coordination do them kipping!

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