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.
Post Time to Comments. Compare Scores HERE.
27:51 C2b bench dips
25:35 20 cal bike, 3 SPUs broken, 3 toe-assisted RDs
23:46 strict ctbs / dips
25:33 MAx
Wrong…25:38 MAx
27:40 3C2B+3 dips
24:25
300m in odd rounds, 200m in even rounds, 2 unbanded strict pullups/2 unbanded strict ring dips
26:31; 300 m, pull ups, bench dips
29:15 3 strict/3 banded dips
but pr for baaasically running 30 min straight..??
Yay running!!!