08.05.2013 [monday]

Skills & Drills:  30/20/30
                  Banded Squats x5x0
Max-Effort Lift:  Front Squat
                  warm-up: 10@bar, 8-10@55%, 5-10@65%
                  work: 5@75%, 5@85%, 5+@95%
                  back off: 10@50-60%
WOD:  AMRAP in 10:00
      8 Back Squats @ 60%
      10 Push Ups
      12 Burpees
Posterior Chain Development: 3x15 Reverse Hyper

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