C11032014

 In Competitors

BASIC:

A. Bench Press

5@ 75%,

3 @85%

1+ @ 95%

B. Ring Dip 8 sets x max reps Strict

C. WOD

 

COMP:

A. Pull-up @30X1, 3.3.3.2.2 @120% of 1RM

B.Muslce Up into max ring dips x 10 sets

C. OTM 8: 1-3 HSPU

D. Max T2B, 30 second Airdyne; rest 4-5 min x 6

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