workout of the day

Friday 120511

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2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Ben Smith 13:24. Post time to comments.

"The Power Swing" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Jaime Gold at the South East Regional - video [wmv] [mov] [HD mov]

Is this an efficient position for rope climbing?