“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.

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