Coaches Choice, 10min
1) Shoulder Press 3×10
2) Pendlay Row 3×10
Warm-up 2×5 for each movement. Weight should be in the 40%-60% range. If you were here on 7.23.13 go up by 5# on each lift.
KB Swings, (if we run out of KB’s do ball slams)
Pull-up or Ring Row
Do 1 Burpee, 1 KB Swing, 1 Pull-up. Then 2/2/2, 3/3/3 and so on till the 12min time limit is up.
Share the Pull-up bar if needed.
If you can do Bar or Ring Muscle-ups, do so instead of Pull-ups