Skill:
EMOM X 7
4 Bar Muscle Ups, or BMU attempts: High hips to the bar
FW: Box Jumping BMU
LeanFit: Max dead hang on the bar in 7:00, every time you drop = 100’ bear crawl
WOD: “Kelly”
5RFT:
400m Run
30 Box Jumps (24”20”-must lock out)
30 Wallballs (20/14 & 10’/9’)
-Time cap 22-
Goal: Hold all runs to your PR mile pace, plus 0:15s max! Every run should be within 2:15. Run starts as soon as you finish your last WB shot. Break no more than 3 times on WB shots. Goal is to get at least 4 full rounds. This is an aggressive time cap for the average person (on BTWB) so don’t sweat it if you don’t finish completely.
RX: Must finish run on the 5th round and perform all movements as prescribed. Must jump, no step ups allowed.
FW: RW/HAN. May cut run down to 300m if desired in order to meet the stimulus goal. Step ups okay.
