Deadlift 2-2-2-2-2 (use 80% of 1RM)

Complete 4 rounds for time of:
45-second L-sit hold
30 Deadlift (M: 135 lbs, W: 95 lbs)
15 Handstand push-ups

Posted on CF Main Site 04 October 2014

Every minute on the minute x 6 minutes:

5 Shoulder press


Complete (not for time):
20 -15 -10 -5
Bench press
(advanced 70%/ intermediate 60%)
Strict pull up


Are You Drinking Enough Water?
Check out this great article about the importance of staying hydrated for top physical performance. 
Athlete Fuel

“When you work out, you sweat, and when you sweat, you loose that precious water from your body in the process.”

Also, check out this video posted by about the value of hydration and recovery.
Youtube: Hydration and Recovery with Matt Chan