3RFT
14 Wall Balls 20/14
7 Bar Muscle Ups
rest 1 min
3RFT
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)