Complete as many rounds in 20 minutes as you can of:
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.
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