10 Cal Row
10 PVC pass-thrus
10 Bow to Bends
10 Iron Cross
10 PVC around the worlds
10 Back roll to V-Sit
On Rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups or jumping pull ups, then 5 Toe2Bars or kipping knee raise
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
Video courtesy of Rogue Fitness. Final time tackling Deficit Deadlifts prior to re-testing our 5X5. Today is about pushing some muscular endurance. These sets will increase the time under tension. That said, pay particular attention to keeping your body in perfect form.
20/14 Cal Row
10 Burpee to Kipping Pull Ups
Goal : 3+ Rounds
Videos courtesy of OPEX Fitness. With our posterior chain and core fully activated after the deficit deadlifts, this WOD will continue to tax those areas. Keep the row strokes strong, find a good rhythm on the T2Bs, and stay steady on the burpee to kipping pull ups.
T2B -> kipping knee raise -> Laying Toe2Bar -> V-ups
Burpee to Kipping Pull Up -> Burpee to Jumping Pull up