10 Cal Row
10 Bow to Bends
10 Iron Cross
10 Hollow Rocks
10 Alt V-Ups
On Rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows
Barbell w/u: With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (to mid-shin), Good mornings, deadlift from bottom of shin
Increase weight ea set
Videos courtesy of Rogue Fitness. Our pulling movement for this cycle will focus on the Deficit Deadlift. The goal here is to build strength in the initial pull off the ground in the deadlift. By making us stronger in a further distance than our traditional deadlift set-up, we should not have a sticking point right off the ground in a traditional deadlift. That said, pay extra attention on bracing your core and keeping your back as flat as possible through the lift.
13 Pull Ups
13/10 Cal Row
13 GHD Sit Ups
Key to GHDs, FIRE the legs as you come up. This WOD will have you seeing the dead for sure! Find a pace/rep scheme on the pull ups that you can maintain the entire 13 minutes.
Pull Ups -> Buddha Pull Ups -> Ring Rows
GHD -> Ab Mat Sit Ups