workout of the day

Saturday 101218

..

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Kristan Clever 13 rounds + 5 Pull-up (65lbs), Karianne Dickson 9 rounds + 1 dip (65lbs), Rebecca Voigt 8 rounds + 2 dips (65lbs).
Post rounds completed to comments.

"Louie Simmons on the Conjugate System: Part 3", CrossFit Journal preview video [wmv] [mov]

"Hand Position" with Brian Nabeta and Chris Michelmore - video [wmv] [mov]

"Things work out best for those who make the best of how things work out."
- John Wooden

Change of Command for LtCol Riordan, Hawaii.