WOD 8-25-2015

Warm-up (4 x 10 Push-ups, 2 x 10 air aquat, 3 x 10 mountain climbers)

Strength 1:

Bench 20 reps at 50% 1RM

10 incline strict push ups (feet on bench)

Bench 15 reps at 65% 1RM

7 incline strict push ups (feet on bench)

Bench 10 reps at 75% 1RM

5 incline strict push ups (feet on bench)

Bench 5 reps at 90% 1RM

Burnout of incline push ups - not strict

Strength 2:

Rotate between flys and barbell curls - 4 x 30 of each @ a weight you can maintain form.

Conditioning:

5 sets of rowing. Must row 500m under 2 minutes on each set. One minute of rest between each set.

Note* For Strict pushups. Chest must touch the ground and lift your palms off of the ground.