Here is a fairly short video on how to start to progress into that nifty butterfly kip that you see some folks around the gym doing. It is a great way to get pull ups done in a much faster way.
Workout of the Day
Split up into teams of 3-4 and complete the following for time:
15-12-9 Reps for time of:
Dumbell Push Press
Hang Power Cleans (135/ 95)
You may not move from your station until all team members have finished the required reps at the current station.
Comp Team Goodies
Toes To Bar