Strength

Weighted Pull-Up

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Work up to a strong effort weighted pull-up.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

For time

400M Run
15 Deadlifts 185/135lbs
400m Run
18 Deadlift 185/135lbs
400m Run
21 Deadlift 185/135lbs

Workout notes: This couplet is an ascending rep ladder of deadlifts and running.  The prescribed weight is on the lighter side so the suggestion is something below 60% of your 1RM. Even though the set of 21 might be easy for you when you are fresh it will certainly be harder as the reps increase and you are fatigued from the runs. Concentrate on holding a static lumbar as you work through the deadlifts.