789, Wednesday August 20th, 2014

WOD:  15 min AMRAP:

9 Burpee Pullups - S pullups
12 Back Squats - S 35/45, Rx 75/95, C 115/145,
15 Russian twists 15/20

Strength:  3 second Stop Pause Back Squats

3 sets of 5

Skill:  Muscle Ups or Muscle Up Transition iterations:
5 sets of 5

this can be done with rings about chest to head height.

- dip down until arms are extended,
- flash the knuckles with or without false grip
- point knuckles out and pull rings to collar bones
- transition to bottom of ring dip
- push up

Endurance:  2 Rounds of:

Run 1 mile for time, every 100 meters stop and do 10 intentional air squats for quality