02 July 09
Thursday
Warm-ups
3 Rounds
10 Deadhang pull-ups
20 Rockers
25 Air squats

WOD
Bench Press or Weighted Bar Dips (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:
2K Row or 2 mile run

Finish with 10 minutes of stretching.