make ups?

happy Friday! although i will be working tomorrow so whatever that means!
back to business as usual. opened the mainsite WOD this am and thought about it a little. decided that i would make up one of the strength WOD's that i missed while in Florida. no offense to coach and i need to work my HSPU's but needed a strength workout this am.
picked the deadlift/pull-up WOD from Sunday.

treadmill warm-up
1/4
1
1/4
mixed this up a bit. did the standard 1/4 mile warm up walk/jog to get the legs moving and heart rate up a little since it is early in the am. moved into the mile and worked on an increasing pace. started at 8:50 or so and brought it down to 8:00 pace for the last quarter. instead of a walk/jog 1/4 to finish it off i jogged at a 10min pace. this felt good and keep the blood flowing a bit. will be adjusting this in the weeks to come. may need to boost the length of the run warm up a bit. really need another half hour in the am. other option is to start doing some doubles and picking up a run or CFE workout in the pm after work. will tweak this in the coming weeks.

strength warm up
3 rounds
15 dips
15 squats
felt the squats from yesterday and the last set of dips was a little harder effort. moved thru with no rest. kept a good pace for the 3 rounds

deadlift warmup
10x45
10x135
8x185

WOD
225# deadlifts/pull-ups
i edited this slightly from rx'd to fit time and to keep it a bit more metabolic.
15 dl's
40 p/u
12 dl's
30 p/u
9 dl's
20 p/u's
6 dl's
10 p/u's

my grip is the biggest issue on the deads. it starts to slip a little and i end up holding the bar with my fingers. played with it a little and may have worked it out. deads felt strong. had to break them up a little due to grip slip and needed a little rest on some of the later sets. all in all happy with the deads. lower back a little tweaked and started to feel it on the last few sets. need to stretch it out. might be due to sleeping in a weird bed and being jammed into an airplane. may put the chiro back in my schedule as well.

cashed out with a set of 10x135 deads. want ed to hold good form and blast the grip. mission accomplished.
the pullups were hard. hands were sweaty and were slipping on the bar. may pick up some wrist bands. as retarded as that sounds might help keep my hands dry. broke the pull-ups into sets of 10/8/5 or whatever i could blast out before my grip fell apart. these were hard but i expected that.
took roughly 25 mins to work thru this and i was shot at the end. had to walk from one side of gym to the other to get to pull up bar.

weighed in at an even 200 this am. at 5-10 this is still a little heavy but i have added a bunch of muscle. i would be happy at 195/190 with a greater strength to weight ratio. just want to lean out a little and get a bit better in met-con/endurance. definitely seeing a lot of improvement and crossfit is responsible for that.

peace