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07.24.2013 [wednesday]

Max-Effort Lift:  20:00 Bench
                  warm up: 10@bar, 8-10@45%, 5-10@65%
                  work: 5@75%, 3@85%, 1+@95%
                  back off: 10@50-60%
Assistant Movement: Banded Tricep Push Downs
                    1x close to failure
                    1x failure
Pulling Superset:  3 Rounds:
                   8-10 Supine Body Rows
                   12-15 Banded Pull Aparts (BPA)
WOD:  FOR TIME:
      5-4-3-2-1 Muscle Ups
      10-8-6-4-2 HSPU (Handstand Push ups)
      *alternating movements

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