SKILL WORK: 10 minutes of Muscle Up Practice
The skill work is not to be wasted. It's important time to get better, so use it wisely. To help you get the most out of it, watch these videos from the gymnastic and muscle-up guru, Carl Paoli. He teaches a good progression with bands that any of you can start working on. They are free videos in the CrossFit journal. If you don't have a subscription to that, click on the icon in the sidebar and subscribe. You don't a subscription to watch these videos but it is worth every penny.
WOD: "Deads & Pulls" 15 Minute AMRAP 10 Deadlifts (225/155) 15 Pull ups
REC:Two attempts at max time plank holds. You can start on your hands in a full military plank or on your elbows. You must stay rigid through the core. Pull your belly button into your spine! Your time is up once you shift your position at all, be honest with yourself. Aim for at least 3 minutes each time. Good luck.