Main – WOD
800m Run (Time)
Max Effort 800m Run
Step Brothers (Time)
5RFT:
21 Box Jumps/step-ups
15 Pull-ups
9 Front Squats
Rx =
24”/20”
30% Combined Front Squat 1RM (60% if individual)
Unassisted Pull-ups
Rx+ =
Chest to Bar Pull-ups
Time Cap = 20:00
*Teams of 2 (Individual only if there is an odd number). Partner#1 will perform the step-ups and then partner #2 will perform them. They will continue alternating stations until all 5 rounds have been completed. Each person will end up completing 5 total rounds.
Cash Out
Accumulate 90 seconds in the L-Sit position. Scale by keeping 1 heel on the ground as needed
