Wednesday May 1st 2013

RO

WOD

Prep…
400 Meter run
4 rounds
5-10 Pull-up (dead hang)
– rest 1 min
5 min banded mobility

A. Build to a 3 rep max bench press
– rest 2-3 mins between heavy efforts

B. Push press 3 X 3
– increase across the three sets
– rest 2 min between sets

C. For time:
20 Handstand push-up
5 Rope climbs
30 Double unders
3 Rope climbs
60 Double unders
1 Rope climb
90 Double unders
20 Handstand push-up