WOD 03/15/2012

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14 pound ball 10 foot/9 foot target respectively
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions - video [wmv] [mov] [HD mov]

Graham Holmberg 0 rounds + 25 muscle-ups (265 reps).

"Efficiency Tips: Muscle-ups" with Chris Spealler video [wmv] [mov] [HD mov]

Workout video demo with Graham Holmberg - video [wmv] [mov] [HD mov]