Workout
For time
Run – 3 laps
21 Deadlifts – 225/155
21 Dips
Run – 2 laps
15 Deadlifts – 225/155
15 Dips
Run – 1 lap
9 Deadlifts – 225/155
9 Dips
**We’ve got a little bit of everything today – cardio, weightlifting, gymnastics. Just three movements that you repeat three times. This is a bit of a mashup of the girl WODS “Diane” – 21/15/9 Deadlifts and HSPU – and “Elizabeth” – 21/15/9 Cleans and dips.
Stay steady on the runs and don’t try to be a hero on that first set of deadlifts by trying to do them unbroken. Take the time to get collect yourself and get your body set in the best possible/safest position to pick up the barbell. Dips can be ring or matador, strict or kip. Use whatever method you want to cycle through them as quickly as possible with full ROM.