X-Fit workout 17/04/13

Today's session is as follows:

Shoulder Press
Warm up - 40% x 5, 50% x 5, 60% x 3
Working - 70% x 3, 80% x 3, 90% x 3+
BB bent over row
10rep x 3 set @ Max Weight. Rest 90 sec between sets.

REST.

For time:
30 rope ascends (50 towel pull ups)