WOD 4/23/14



L3: Bench Press 5×5 @ 70% 1rm

L2: Bench Press 5×5 @ 70% 1rm

L1: Bench Press 3×5 @ 70% 1rm

All Levels:

4 Rounds not for time:
10x KB RDL’s
10x KB Half-moons

Rest 5 minutes

3x 800m run w/1 minute recoveries


HSPU, Strict
-1 Set of Max, 2×70% of max. If you require more than 1 abmat, drill handstand holds and negatives.
3x Max Single Arm Overhead Press, each arm.
-Neutral spine, ribs stay down. 1 minute rest. Use a weight you can get to 10+ reps on the first set.