2011-02-08 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill Work: Muscle Ups (Transitions and negatives)
I did around 6 strict muscle ups on the high rings. I need to really focus on throwing my head through after I have pulled my chest up to the rings. This will ease the transition.

WOD:
1 Deadhang Pull Up
1 Kipping Pull-up
1 Toes 2 Bar
1 Knee 2 Elbow
Rest 30 seconds
2 Deadhang Pull-Ups
2 Kipping Pull-Ups
2 Toes 2 Bar
2 Knees 2 Elbows
Rest 30 seconds
3,3,3,3, rest 30 seconds, 4...

There is no time component other than the rest. Score the WOD by how far you get rep wise.  If you get off the bar before the Knees 2 Elbows are done you are over. Anyone that gets thru 10 RX gets a CFLS sticker!!!!!!! 1 trip onto the bar each round.

Results
5 rounds. I completed the deadhang and kipping pullups on round 6 but my grip failed while doing toes 2 bar.