Surprise...Modifed Deadlifts

I totally was expecting a timed workout or AMRAP and was pleasantly surprised when I saw today's workout. One thing is I got to work on my deadlift form (one of my 12 week goals) and my legs were a little sore from Sunday (2-day soreness).

The WOD was
working up to heavy on Modified Deadlift 10 reps
Hollow Rocks maintain for 30-60 seconds
Heavy Ring Dips 5 reps (try ring out)

I started light because I am still working on my form and don't want too much weight where my form goes and I round my back. I worked up to 145# on my modified deadlifts. They felt really good. I did 7 rounds so definitely worked it. I have been focusing on the first deadlift from the ground and it feels good but I feel like I round and have trouble on my second (first from the hang/modified position). I immediately realize it and correct myself and knock out the rest. I finally feel every deadlift in my hamstrings! My goal is to go for a max at the end of the 12 week challenge, I would be so happy with 250# or even do I say 300# with good form.

I maintained my hollow rocks for 45-50 seconds each round, they felt a lot better than the first time i did these.

Ring Dips I definitely challenged myself. I did the first few rounds with rings out which is basically with your hands out with the rings away from your body so you are not riding the straps. Craig grabbed a 40# vest so I did a few rounds with that, then things got fun. I did a round with a 35# kettlebell and the 40# vest and knocked out 4-5 in each round. I want to try to dip with half my bodyweight on me so with 85-90# of additional weight. I took the weight off and knocked out a few more ring out dips and they felt great with no weight. Dips are definitely one of my strong exercises. My shoulder is a little sore from being a little crazy and stupid but nothing some ice won't fix. I probably should have not done so much but that would not have been fun.

Today is day 37 for burpees, I forgot to do them after the workout but will knock them out tonight. I am going to start timing myself and see track my average time per burpee.