CrossFit Cape Cod Workout Of The Day

1. 3 Sets Max Dips
2. 3 Sets Max Pull Ups
An Rx’d “Set” is that you will start weighted, for 3, then strict for 3, then max reps kipping. Scale as needed. You can rest as needed between sets.
For Example:

3.8 Kettlebell or Dumbell Push Presses. Complete 4 sets, rest as needed between sets.

4. Bullet Proof Shoulders

Since I have been “Borrowing” From Ben over at CrossFit New England for everything lately here is a great inspirational video he posted.