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07.11.2013 [wednesday]

[slideshow]
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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