CC 11/21/14

Strength:

Swiss Bar (Wide Grip) Bench + 25% Hanging Chains - 1RM                        
200lb + ~50lb in chains

Accessory:
Behind the neck strict press - 3x8          
95lb-100-105

Decline Dumbbell Rollback Extensions - 4x10

4x25lb

Flat DB Tate Presses - 4x15

30lb, 3x25

GHD Kettlebell Oblique Crunches - 3x20 Per Side
35lb, 25, 25

WOD:
For Time:
500 Meter Row
15 Snatches (135/85)
5 HSPU
10 Snatches (150/100)
10 HSPU
5 Snatches (165/115)
15 HSPU
500 Meter Row                        

18:24 - missed 5 snatches at 165, probably 90+ seconds wasted

Finisher
3 Rounds:
2 Minutes Battling Ropes
50 Band Pushdowns
50 Band Face Pulls

2:00 AD arms only, red bands