Wednesday - 8.28.13

Deload v.2

Buy In
Run 400m
4 Minutes KB Turkish Get Up (50 / 35)

The Grinder
30 Minutes - EMOTM*

• 5 Deadlifts (225 / 155)
• 5 CTB Pull Ups
• 5 Handstand Push Ups

* Every minute you will complete (1) of the movements above.  You will rest the remaining time.  The next minute - you'll complete the next movement, then rest.  Rinse & repeat.

** You are also required to complete the following supplemental movements (one round each) at any time during the WOD.

• 60 second AirDyne sprint
• 10 Tire Flips
• 200m Sprint

*** If you still need more juice - hold front plank during the "rest" period.