Posted by on Apr 8, 2014 in WOD | 211 comments

BP, establish a new 1RM within three attempts.
Less that 6 months continue 3×5 progression
Dips 3x failure

Then

4 rounds for time and max reps of:
Run 400m
Max unbroken pushups

Advanced
4 rounds for time and max reps of:
400m run
HSPU/ring pushups
*alternate HSPU and ring pushups each round.

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