workout of the day

Friday 110401

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30 Muscle-ups for time

Brandon Pastorek 4:20. Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 100326.

"The Position: Part 1-The Double-Under" by Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]

"The Reebok CrossFit Open in Their Own Words: Week 1" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Graham Holmberg by Reebok - video [wmv] [mov] [HD mov - Download Only]

Brandon Pastorek on today's WOD - video [wmv] [mov]

"Human beings, who are almost unique in having the ability to learn from the experience of others, are also remarkable for their apparent disinclination to do so."
- Douglas Adams

For a front squat or clean, get the elbows up with the load to rest upon the shoulders rather than in the hands. When going overhead, the elbows drop but still maximize the surface area of the body under the bar to prevent the bar from sliding down the chest in the dip phase of the lift.