Buy In:10 reps band shoulder complelx. Chesticular mobilization- consult the Pressing MWOD Poster.
copied and pasted from CrossFit.com
Five rounds for max reps of:
Body weight bench press
Pull-ups (dead hang- use a band if you need to, but jumping pullups or kipping pullups are not the intended stimulus for today's workout)
Rest as needed between sets, BUT this workout is time capped at 25 minutes (with apologies to Poole and Berube).