9/26/14

1. Pause wide grip bench: find your 2RM
*3 seconds pause at your chest*
*10:00 cap*

2. Bench press: 4X3 @ 60% of 2RM
*Do 1 set every 1:00*

3. WOD

3 rounds of 45 sec ON / 15 sec OFF:
Facepulls
Underhand yates row
Alt DB front raise

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Watch Coach DeF lift at the National University Championships tomorrow! He is scheduled to lift at 10:30AM EST