WOD: 6.30.14

“For the want of a nail, the shoe was lose; for the want of a shoe the horse was lose; and for the want of a horse the rider was lost, being overtaken and slain by the enemy, all for the want of care about a horseshoe nail.”

~Benjamin Franklin

Photo 5-22-14, 10 39 57 PM

 

Test:

“Max Rep Strict Ring Dips”

Complete as many Ring Dips as possible. Use a band if necessary.
For time:

 

Fitness:

Watch a video for this workout“Cindy”

5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 minutes

 


Teaching The Kipping Pull Up with Jason Khalipa

 

Performance:

“AMANDA”

9, 7 and 5 reps of:
Muscle-ups
Squat Snatches (135/95 lb.)
For Time: