For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards
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Staying tight through abs, glutes, and legs creates a more stable handstand.

This workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 21, from 8-10 EDT (5-7 PDT) - video [wmv] [mov]

"What Is CrossFit? An Interview with Fast Company Magazine: Part 1" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

From the Games Vault: Women's Triplet Sprint (today's WOD) - video [wmv] [mov]

"The Three Hundred Dollar Gym" with Coach Mike Burgener - video [wmv] [mov]

"Selling Illusions of Cleanliness" by Martin Lindstrom, The Wall Street Journal.


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