WOD FOR OCTOBER 24, 2018

A)

Bench press:

4x5 (pick a weight and keep it for all 4 sets)

90 seconds recovery btw sets, keep strict with the rest time. Do not exceed 90 seconds

B)

Every 3 minutes for 18 minutes: (score weight and slowest time)

100m row sprint

4 Heavy TNG power cleans

*Transition is key for this workout. Make sure you get out of the rower as quickly as possible and immediately grab the barbell.