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
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]