16 July 09
Thursday
Bench Press or Weighted Dips (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

UPDATE TO WOD
WOD
2 minutes of pushups
2 minutes of situps
7 minute Row
No rest between movements.
Score will = Number of pushups + Number of situps + Number of calories
Example: 100 pushups + 100 situps + 500 calories = 700

Finish with 10 minutes of stretching.
BTW there is a rumor in yesterday's comment section that the Wabbitt was seen at the beach this past weekend.