Buy In: Remove sleeves. Prepare for upper body dominance. Consult a trainer for assistance.
In 10 Minutes (better warm up fast Poole and Red), find your 3 Rep Max on Bench Press).
with a continously running clock alternate between rowing on the Concept2 for max calories for a minute and doing push-ups on the boxes for a minute. You will complete 5 Rounds of each movement. Total WOD time=10 Minutes.
Finisher: Toss Softball for max distance. 3 attempts. No bonus points for torn rotator cuffs.