9/10/13 - TUESDAY

HORIZONTAL PRESS
Bench Press - 5RM (reach in about 5 sets)
Bench Press RP with Chains - 4xFailure

VERTICAL PULL
Strict Pull-up 5x Max Rep
Lat Pull-down RP - 4xFailure

MET-CON
Complete for Time
4 Rounds
Wall Climb -1
Wall Facing HSPU - 4
then
Pull-up - 30
DU - 50
Pull-up - 20
DU - 75
Pull-up - 10
DU - 100

Note: For the Met-Con, complete the 4 Rounds of Wall Climbs and Wall Facing HSPU's and then complete the Pull-ups and DU's. Complete the entire Met-Con for time.

Wall Facing HSPU's are just like regular HSPU's, except you face the wall. The sequencing for the Wall Climbs and HSPU's is as follows: from the push-up position with your feet against the wall and chest on the floor, walk your feet up the wall and your chest to the wall. Once your chest touches the wall, do 4 HSPU's. Then walk your hands away from the wall until you are back in the starting position. Repeat 4 times.