workout of the day

Saturday 100313

..

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

"The Art of Training:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

Josh Everett at the Arnold Classic - video [wmv] [mov]

To improve range of motion on the ring dip, adjust the height of the rings such that you stretch to touch the floor or box on each rep.