Walking Dead

Strength WOD:

3-3-3-3
Clean Pull

Conditioning:

4 Rounds for time:

7 Muscle-Ups
15 Deadlifts (225#/155#)
30 Walking Lunges

* Sub 2 C2B pull-ups for 1 MU

Results

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Want a muscle-up? Get there through strict ring dips, strict pull-ups, chest-to bar pull-ups, a false grip and a strong kip. Practice the pattern through progressions. Fix mobility and flexibility issues. Skip even one of these components and you will likely not get a true muscle-up. Work on these skills regularly and this will be one of those movements you love.

Spencer hits a PR using the Force:

The Story in South East – CrossFit Journal video [ipod] [mov] [HD mov]