Strength WOD
Take 15 min to work on the complex below
1 Clean Pull + 1 Power Clean + 1 Hanging Power Clean
(use about 70-80% of your 1 RM clean and work on technique all reps should display great form)
then…
1 Deadlift (go for something just below your 1 RM)
ME Pull ups in 40 Seconds
ME Ring Dips in 40 Seconds
x 7
Score Deadlift weight (keep the same through workout)
Score total Pull ups
Score total Dips
(treat this as strength training, rest between sets, and take about 20 min to complete. The coach will not be timing everyone, rest at your own pace and work at your own pace)
Kat and Allie working a few Team Pull ups