Skill:

Bar Muscle Up work

Video courtesy of Dogtown Crossfit.  Dusty Hyland & Kelly Rooney demo and discuss the Bar Muscle Up with Josh Zayon.  Depending where you are skill-wise, try going through some of these drills today.  The hollow body with the PVC pipe everyone can do.  This will allow you to feel where your body should be at the top of a bar MU.  For the second drill, jumping up to the bar, try standing on a box and doing this drill.

WOD:

“Down and Up the Hill”

30 Wall Balls (20/14)

25 KB Swings (53/35)

20 Thrusters (95/65)

15 Hollow Rocks

10 Supermans

5 Bar Muscle Ups

10 Supermans

15 Hollow Rocks

20 Thursters (95/65)

25 KB Swings (53/35)

30 Wall Balls (20/14)

Video courtesy of Team CrossFit Team Krav Magra.  Demo of a hollow rock.

Video courtesy of Parkside CrossFit.  Coach Randy Mulkey gives you the core movement: supermans

X-tra:

10 Min Handstand Walk work, or proficiency on shoulder taps/wall runs

Video courtesy of Barbell Shrugged.  Demo of a wall run/shoulder taps.  Great for learning how to shift weight from side to side in a handstand walk.

Heel cord mobility

Video courtesy of 77 CrossFit.  They designed this routine for prep work during the 2014 CrossFit Open for WOD 14.3.  Go through this whole cycle.