Wod 25/1

Warm up
3 rounds of
10 Push ups
10 Sit ups
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
20 sec Hollow rocks
 
Strength
Bench Press 5 sets of 7 reps
Pause at the bottom of each rep.  Work at 55-65% of your 1 rep max.
+1 set for max reps at 95%
 
METCON  
4 Rounds (1:30 work/1:30 rest)
Row 250 meters
AMRAP Thrusters
 
Level 1 60/43kg
Level 2 43/30kg
Level 3 30/20kg, Row 150 meters
Level 4 – Wall Balls 6/4kg, Row 150 meters