Kneel and pray to the Lord of Iron. Love this hybrid lat exercise. The benefits of a wide grip chin up with the W-pull. The exercise really stretches everything out.

I’m sure in the medieval ages it was similarly to torture people. Now look. We use it for aesthetics.

WOD: Grueling Pulls 2015-09-09

A. BB Shoulder Press: 4 x 8 reps
B. BB Deadlifts: 4 x 8 reps
C1. BB Bench Press: 4 x 8 reps
C2. Chin Ups: 6 x 10 reps
D. Hammer Strength Lat Rows L/R (dirty 30s): 4 x 10³ reps
E. Kneeling Cable W-Pulldowns: 4 x 10 reps + drop set (3.0.1.0)
F. Leg Curls: 4 x 8 reps + drop set (3.0.1.0)
G. Seated Leg Press L/R: 4 x 8 reps (3.0.1.0)
H. Cable Face Pulls 3-way w/ rope (top to bottom): 5 x 10³ reps
I. BB Bicep Curls Pass-Offs w/ fat grips: 5 x 10 reps (3.0.1.0)
J. Cable (high) Tricep Extensions w/ bar superset (underhand & overhand): 4 x 8 reps (2.0.2.0)

Stay Savage, my friends.