workout of the day

Monday 101101

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Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Austin Malleolo 12:53, Pat Barber 13:09, Chris Spealler 14:53 (5 MU-HSPU per round), Pat Burke 15:21, Peter Egyed 15:22, TJ Barber 16:23, Dave Leys 18:11, Matt Chan 18:27, Rob Orlando 18:31 (burpee rope pull-up), Kristan Clever 24:37.
Post time to comments.

"Finding and Developing Your Handstand Push-Up" with Carl Paoli, CrossFit Journal preview video [wmv] [mov]

Interview with Matt Chan at the CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Event 10 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Pat Barber on today's WOD - video [wmv] [mov]

Pat Burke and Matt Chan on today's WOD - video [wmv] [mov]

Rob Orlando on today's WOD - video [wmv] [mov]

White Women's Workout, YouTube.

CrossFit Level 1 Seminars: Colorado State Patrol, CrossFit New England, CrossFit Lineage, CrossFit The Royal Danish Lifeguards.