WOD 06/11/2013

Warmup:  500 M Row, Shoulder mobility
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Skill Work - 20 Minutes - Starts at 10 after the hour.

Muscle Up Transitions or Pull Up variations
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WOD:  

10-9-8-7-6-5-4-3-2-1

Bodyweight Floor Press (Advanced athletes bench press unbroken)

Strict Pull Ups *

*(yes...that means no kipping...so if you need a band, use only enough band to allow you to do them.  You shouldn't be able to do them unbroken unless you're accomplished at pull ups.)