Workout Instructions
Athletes must complete 150 wall balls and 50 bar muscle ups/pull ups as quickly as possible, partitioning the work any way they like.
MOVEMENT STANDARDS
Wall ball – Athlete must pass through a full squat at the bottom of the movement and clearly strike the target at the top. The bottom of the male target is set at 10 feet, the bottom of the female target is set at 9 feet.
Bar muscle up – Athlete must start with feet off the ground and arms fully extended. The rep is complete when their body is above the bar with the arms fully locked out under control. There is no penalty for the toes going above the bar. Glide kipping is allowed.
Pull ups – Athlete must start with feet off the ground and arms fully extended. The rep is complete when their chin is above the bar.