WOD 12.3.14

Warm up
1 lap
5 ring rows
10 push ups
15 airsquats
X2
Strength superset
Bench press 3 reps heavy
Bent over row 5 reps heavy
X5
Metcon
20 min amrap
400 meter run <–Sub with 20 cal Airdyn
Max handstand push ups
When you are unsuccessful to complete a handstand push up back to the run.. score=handstand pushups

NOTES:
worked up to #225 x 2 on bench press and #205 for rows
got 2 sets of 4 on hspus and then switched to ring dips and 5 rounds of 5…140 cals total…wrist really started hurting AFTER i would come off the wall on the hspus.

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