Get-up and Go

Skills Work:

Complete 5 Rounds NOT for time:

3 Muscle-Ups 
3 Turkish Get-ups (Right Arm) 
3 Turkish Get-ups (Left Arm)
* Post load. Sub MU Progressions for MU

Conditioning WOD: 

3 Rounds for time of:

200m Run
15 Kettlebell Swings – Perfectly Vertical (53#/35#)
9 Chest-to-Bar Pull-ups
Rest 30 Seconds

Results 

View this photo
View this photo

C2B KB Swing

CrossFit Games:

Visit this page to watch world record setting video footage including Chris Spealler’s “Diane” time of 1:52 from Week 2 of the Regional Competition.

“Pull-up Mechanics” with Kelly Starrett – video [wmv] [mov]