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