Monday 2.16.15
Want to learn more about pull ups?? There are literally TONS of videos on the CrossFit YouTube channel from various athletes and gymnastics coaches. This is one of the first efficiency videos done at an athletes camp by Chris Spealler and Matt Chan - some OG CrossFitters and coaches known for their excellent movement. And you should take Chris Spealler's word for it. The guy CRUSHES pull ups (here's him doing 106 unbroken. Yeah. https://www.youtube.com/watch?v=XPzAy3Kkj3E).
Skill work:
kipping pullup/chest to bar/bar muscle up/ring muscle up
WOD
10-9-8-7-6-5-4-3-2-1
pull ups (C2B if proficient)
front squat (135/95#)