Friday – 040413

Jon showing the proper "wind up" position for a muscle-up kip.

Jon showing the proper “wind up” position for a muscle-up kip.

Warm-up/Gymnastics
In 6 minutes,
Perform as many unbroken sets of 5 ring dips as possible. You must muscle-up into the rings for Rx.

Workout of the Day
For time:
10 Shoulder press (115/73)
15 Overhead squats
20 Push presses
25 Front squats
30 Push jerks
35 Back squats

POST SCORE and TIME TO COMMENTS or WHITEBOARD

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