14 Wall Balls  20/14

7 Bar Muscle Ups

rest 1 min


14 Bar Facing Burpees

7 Chest to Bar Pull ups

* 2 scores

** scale weight; scale to progressive mvmnt for pulls

Purpose and Desired stimulus:

– open style metcon

– open movement practice

– dynamic pulling

– aggressive pacing

– very little rest. wall balls should be unbroken and gymnastics in 2 sets or less

Scale to ensure the desired purpose and stimulus are met with the following

scaling options:

– progressive scales for gymnastics

– weight on wall ball

– reduce reps to ensure fast consistent pacing ( 9/5 or 12/6)