CC 11/7/14

Strength:
Strict Press + Singled Micro Mini's (Under 200 lb. Max) or Mini's (Over 200 lb. Max) - 1RM
95lb, singled red bands, left shoulder still f-ed

Accessory:
Medium Grip Pin Press/Floor Press (Set pins so that the bar is around 6-8" above chest) Against Doubled Micro Mini or Mini Bands - 8RM http://instagram.com/p/qPdluanwtb/?modal=true
135lb, doubled red bands, left shoulder...

Incline DB Tate Presses + Mini or Monster Mini Bands - 4x10
4x30lb, red band wrapped under bench

DB Rollback Extensions (Floor) - 4x15

20lb, 25, 25, 20

Core:
Chinese Planks, Max Weight - 3x1 Minute
25, 44, 77, could do more

WOD:
21-15-9:
Wall Balls (20/14)
HSPU
5:45 - HSPU were slow

Finisher:
3 Rounds:
2 Minutes Battling Ropes
250 Meter Ski Erg

Subbed 3x 2:00 AD arms only, 250m row arms only