Sat 111231 - CrossFit Harrogate Christmas WOD

1. Warm up

2. Strength training;
Single straight leg deadlift, 3-3-3-3-3 reps each leg

3. Three rounds for time of:
Muscle up, 7 reps
30/20 kg thruster, 21 reps

4. Recovery: mobility

A similar version (but with dumbell thrusters) to Part 3 of this workout was posted on the CrossFit mainsite on Thu 15 Dec 2011. Have a look at the comments, videos and scores here and here.