3RFT: Running + HR Push Ups + Pull-Ups

Close Grip Bench Press

Athletes will have 12 minutes to build to a 10 rep max

- then -

Complete 2 sets of 10 @ 80% of the 10RM.

*The focus for today is position and drive!

WOD

3 Rounds for Time:

400 meter run
21 Pause HR push ups
15 Pull ups**

*Athletes may complete 9 bar muscle ups in place of the 15 Pull ups if their
coach agrees.

**Athletes who are working on increasing their capacity for pull ups should
use a band and perform banded strict pull ups (similar to last week).

***16 minute time cap!!