WOD
“Thx Dave”
10 Rounds
300 Meter Run
3 Muscle Ups
10 Rounds
300 Meter Run
3 Chest to Bar
3 Ring Dips
10 Rounds
300 Meter Run
3 Strict Pull Ups
3 Bench Dips
WOD GUIDANCE & GOALS
Yes, you can thank Dave Castro (director of the CF Games) for this little doozy! Run the 300’s at your 1 mile pr pace (uncomfortable, and no more than :90.) Then, do 3 RING muscle ups, OR three difficult upper-body-pulling movements plus three upper-body-pushing movements. The three muscle ups, or scaling option, should take no more than :30. Target 20 minutes or less.
Post Time to Comments.
23:32 C2b (linked) box dips
23:36 max
24:02 (1 Ring Muscle Up Per Round…tried for full extension at bottom but they weren’t all there.)
23:42 — 300m in odd rounds, 200m in even rounds /kpu with some linked c2b (kipping exercises during warmups were very helpful!);/3 ring dips — some strict, some kipping.
23:35
3x Kspu
3x Bench dips