08.07.2013 [wednesday]

Skills & Drills:  20/20/20 (Push-ups, Pass throughs, Press (from behind neck))
Max-Effort Lift:  Press 
                  warm up: 10@bar, 8-10@45%, 5-10@55%
                  work: 5@65%, 5@75%, 5+@85%
                  back off: 10@50-60%
Pulling Superset: 4 Rounds:
                  10 Weighted Dips
                  4 Upright Rows (underhand grip)
WOD: Tabata pulls ups & push ups
     Tabata Planks & K2E
     Tabata Push Press 95/65#

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