23 Jul 13 Bench, row, row, row, row and the KB WOD

BENCH    5x5  @   75%  1RM
Athlete will warm up to appx 75% 1RM, then perform 5 sets of 5 reps with 120-150 secs rest in between.

WOD:
2000m row; 2min rest
1000m row; 1min rest
500m row; 30sec rest
250m row

KB WOD

BENCH    5x5  @   75%  1RM
Athlete will warm up to appx 75% 1RM, then perform 5 sets of 5 reps with 120-150 secs rest in between.
KB Tabata WTH

8 Rounds 20 sec on 10 sec rest

KB Snatch 16/8
Situps
KB C&J 16/8
Squats

Switch hands each round, score is TOTAL number of reps...