Uppity Dips

Group Warm-up:

Pull Day Warm-up
 
Complete individual warm-up prior to class.
Run 400m
Then 3 rounds of:
Snatch w/bar x10
Clean w/bar x10

Announcements:

CrossFit For Hope is coming soon . . .

Mobility:

Quad/Hip Opener: Wall Stretch

Lift:

Pull Day
 
Snatch 2x5 @ 50% of Snatch 1RM
Clean 2x5 @ 60% of C&J 1RM
Sumo Deadlift 2x5 @ 75% of DL 1RM
Deadlift 3x5 @ 85% of DL 1RM

Skills & Technique: (Click below for links to more info)

Wod:

Uppity Dips
 
5 Push-ups
5 Ring Row (Hip Height)
5 Ring Dips
 
8 Minute AMRAP