30 June 09
Tuesday
Warm-up
500 meter row
3 rounds
5 to 10 L-sit pull-ups
5 Skin the cats
15 Air squats

WOD
Shoulder Press (All the percentages should be based upon 90% of your max.)
5 reps @ 40%
5 reps @ 50%
3 reps @ 60%
5 reps @ 75%
5 reps @ 80%
5 reps or as many reps as possible @ 85%

For Time:
3 Rounds
500 meter row
15 x Push Press
15 x Knee to Elbow

Finish with 10 minutes of stretching.