Ali doing the werk with that ball!
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Photo Credit: Steph Moore

  WoD: "Nine! Nine!!"

Complete As Many Rounds As Possible in 15 Minutes 

of:

45 Medicine Ball Cleans

9 Ring Dips

9 Strict Chest To Bar Pull-Ups

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• This workout has a whole lot going on inside each round. Firstly there are a buck ton of med ball cleans to tackle. The common flaws seen in this foundational movement are not opening the hips fully, curling the ball with the biceps. And not standing all the way top before the ball drops. All of these seemingly "innocent" mistakes only highlight the fact these faults most probably happen on the barbell clean too.
• If you want to get better at the olympic lifts this move is worth its weight in gold. Respect the move. Do it to the fullest, and if you want to claim yourself a bada$$ then go unbroken every round 🙂
• Overall goal today is 4 rounds.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your number of ROUNDS to your Beyond The Whiteboard account.