Yesterday was Crista Wardell's first pullup! The new Bettys system works!
Today:
Warm up with a 400m run. Rest and stretch. Then:
Clean to max (12:00 time limit)
Max reps muscle-ups (each consecutive muscle-up adds 5lbs to your max clean.) 3 attempts. Use the total of the 3 attempts.
800m run to finish.