Pick Your Pull

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1347320331Jeff picks the ring pull up for his max effort pull. Here he is fighting through the top of the pull at that difficult spot where the length/tension relationship of the bicep is not ideal.Workout:

3x5 Bench Press

-after each bench set, pick your pull for a max effort.  Options: pull up (all of its variations), rope (pull up or climb) or ring pull up.

then,

1 minute max burpee box jump

1 minute rest

6 minute AMRAP: 10 KBS - 10 Ball Slam

1 minute rest

1 minute max burpee box jump

Hey everyone. The Diamond in the Tough competition is in full swing. We have several members competing and many of them will make the final on Sept 29th.
The final is at CrossFit West Santa Cruz and we need volunteers! If you are interested, register here www.diamondofthetough.com
Volunteers get food, T-shirts and some really cool SWAG bags !

Programming: Gary