Friday, December 18 2015

WOD: With a continuously running clock: 0:00 - 3:00: Run 400m for time 3:00 - 5:00: Run 200m for time 5:00 - 8:00: Run 400m and max muscle-ups or chest to bar pull-ups or pull-ups 8:00 - 9:00: rest 9:00 - 11:00: Run 200m and max muscle-ups or chest to bar pull-ups or pull-ups 11:00 - 13:00: rest 13:00 - 17:00: Run 400m and max muscle-ups or chest to bar pull-ups or pull-ups 17:00 - 18:00: rest 18:00 - 21:00: Run 200m and max muscle-ups or chest to bar pull-ups or pull-ups 21:00 - 23:00: rest At the 23:00 mark: Run 1 mile for time Rest exactly 1 minute after completion of the mile, then: 2 minutes max reps muscle-ups or chest to bar pull-ups or pull-ups Score = 200m run for time, 400m run for time, 1 mile run for time, and total muscle-ups, chest to bar pull-ups, or pull-ups in WOD and 2 minute tester Check out Mason Dixon's menu for next week. dec 21 Click here to place an order.