1. Warm Up

3 sets of:
5 Dead-hang pull-ups (add weight/use bands if necessary)
3 Muscle Up Transitions
Bonus: kip x 3 (if learning the butterﬂy kip)

Then 3 sets of:

Tuck L-sit on the rings x 10 seconds

10 Hip Extension/Superman

2. Conditioning:

'Kelly'

5 Rounds for Time:
400m Run

30 Box Jumps 24/20
30 Wall Balls 20/14

Please note we will have a 30 minute time cap for this workout. If you do not finish within the 30 minutes your score will be the number of rounds & reps.

3. Recovery

'Kelly' was posted on the CrossFit mainsite on Fri 6 Jan 2012. Have a look at the comments, videos and scores here. We also posted this workout at CrossFit Harrogate on Wed 18th Jan 2012 check you previous times here.