04062015 WOD

10 minute Row @ Easy Pace
Then:
Work up to Bench Press 1RM
Then:
6×2 Bench Press @ 80% 1RM
Rest 2 minutes between sets
Then:
Work up to Heavy TGU
Then: 4×1 (each) TGU @ 90% 1RM
Then:
8x (20sec Sprint/10sec Rest) AirDyne or Row
Rest 2 minutes
8x (20sec Sprint/10sec Rest) AirDyne or Row