5-11-14

WORKLOAD
10 Rounds:
5 Strict Handstand push-ups
10 parallel bar dips
16 single alternating arm kb swings (50#)
*swing with one arm and switch to other arm in mid air at the top of the swing.
10 strict pull-ups

2x max effort bench presses - 185#
1x max effort bench presses - 205#

2 min presses 45# bar
rest 1 min
2 min bicep curls 45# bar
rest 1 min
2 min upright rows 45# bar
rest 1 min
2 min bench press 45# bar
*don't drop bar until 1 minute blocks of rest.