[youtube=http://www.youtube.com/watch?v=ccZzbcmNWgU&hl=en_US&fs=1&rel=0] Skill:
Kipping Pull-ups [wmv 1][wmv 2][wmv 3] [mov 1][mov 2][mov 3]
Beginners: Establish swing and body position; attempt kips.
Experienced: 3 x max reps
WOD:
3 rounds for time:
• Run 400 meters
• 15 Thrusters #115/75
• 15 Ring Dips