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Workout of the day for Friday, January 9th, 2014:

Bench Press:
5 @ 75% 1RM
5 @ 80% 1RM
5+ @ 85% 1RM

Complete a set of 5 Bench Press every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with.

12 minute AMRAP:
9 Thruster 135/95-lb
6 Muscle-Up (Sub 6 Strict Chest-2-Bar & 6 Dips)

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