Wednesday, July 30th

Main – WOD

800m Run (Time)

Max Effort 800m Run

Step Brothers (Time)

21 Box Jumps/step-ups
15 Pull-ups
9 Front Squats
Rx =
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


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