Warmup:

3X:

200M jog

10 Iron Cross

10 Bow2Bends

10 Squat2Stands

5 KB Deadlifts

5 KB Russian Swings

5 Kip Swings on rig

-then-

Barbell Warmup – With an empty bar perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts. Then, work up to weight you plan to use in WOD for Deadlifts

WOD:

5 Rounds:

15 Deadlifts (185/135)

20 Pull Ups

400M Run

Video courtesy of Misfit Athletics.

While we do want to get through this WOD as quick as possible, but make sure your deadlift form does not go out the window just to get through a few seconds quicker.

Scaling Options:

Bar weight ->155/110 -> as needed (ELITE: 225/155)

Pull ups -> Banded Strict Pull Ups, Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Kneeling Lat Stretch – 1 Min per side