Pull with Torque, Plus Bonus 200th edition special

Pre:
http://www.mobilitywod.com/2012/08/your-thumbs-the-hook-grip-and-better-pull-up-shoulder-stability.html
10 min. MWOD-Shoulders/Elbows
Leg Swings 15 reps lateral/forward/backward
5 min. L-Sit Progressions

WOD:
For Quality:
5 x 8 Reps Deadhang Pull-Ups
rest at least 2 min. in between sets

10 min. practice Handstand to Forward Roll

Later....
Pre:
Max L-Hang
50 Walking Lunges
Burgener Warm-Up
8-8-8 Muscle Snatch @32.3kg

WOD:
5 min. AMRAP
7 Overhead Squats @32.3kg
21 Mountain Climbers

Post:
2x 50 ft. Ovhd. Walk @32.3kg
Max L-Hang retest.
Cold shower cooldown... late

Matt B:
L-Hang: 11 sec.
6 Rds. 7 OHS, 15MC
L-Hang13 sec.