WOD
For time (CAP 15min)
12 Strict Muscle Ups
45 Wall Balls 20/14lbs
9 Strict Muscle Ups
36 Wall Balls 20/14lbs
6 Strict Muscle Ups
27 Wall Balls 20/14lbs
*
ROMWOD
*
PEAK
Back Squat
4×2@87.5% – 90% of 1RM Back Squat
*
Aerobic Capacity – Running
3 Sets:
500m Run at 1-mile BEST pace
Rest 1min
300m at 1-mile GOAL pace
Rest 4min